Bodyweight Training – The Amazing Benefits
Why You Should do Bodyweight Exercises
There are a lot of different types of fitness programs, from those you do at the gym, to at-home workouts. Each of these varies is intensity, type, and benefits. If you are interested in something you can do at home without equipment, bodyweight might be for you. Here are some of the top benefits of doing bodyweight exercises.
You Can do it Anywhere
This is definitely one of the top benefits of bodyweight exercises. You don’t have to leave your home or find a gym. There is no equipment you need to purchase and find a place for. Bodyweight exercises rely only on your own weight and the intensity you bring to each move. You can do them at home, in the office, at a park or the beach, just about anywhere. While traveling, it is easy to do them in your hotel room or on your balcony, without having to look for a gym or go for a run.
It Works Out Your Entire Body
Another reason to start incorporating bodyweight exercises into your fitness routine is because it can workout your entire body. Most bodyweight moves will target one specific area, but also benefit others as well. For example, elbow planks are often done for your core and abdominal muscles, but your arms, shoulders, and even your leg muscles are also getting a fantastic workout. Moves like jumping jacks, wall sits, burpees, and mountain climbers are similar; they are working multiple muscle groups at the same time.
There is Cardio and Strength Training
Many people believe bodyweight is just for strength training, but a lot of moves provide high-intensity cardio as well. If you don’t like boring cardio workouts, do the jumping and high-intensity bodyweight moves instead. This is when you do the moves that require lifting your body from the ground and doing jumps. There are many different types of jumps aside from just jumping jacks. Plank jacks, punches, and skaters are some other moves that provide an excellent cardio workout.
Bodyweight is Perfect for Lean Muscles
Since you aren’t adding in any weights with these moves, you are working on long, lean muscles. You don’t have to worry about bulking up, though you will be able to lose weight and tone your body with bodyweight exercises.
At Active-Rest Bodyweight Training is at its centre. All the workouts wether Live! or recorded/On-Demand are bodyweight only. The only item you may require is a exercise mat for comfort when we are doing floor exercises. The benefits of this style of training are endless when it comes to your health and fitness. You will shed weight, feel great have sharper focus and increased mental fitness. All this can be done from the comfort of your own home and without buying any equipment. All that is required is some drive and stickability.
Within Bodyweight Training we have some important variables that become the way that we increase and decrease intensity of a workout. If you are training with weights then a big way to change intensity is to increase or decrease the weight. You also may alter reps and sets at the same time.
When it comes to Bodyweight Training you can use more or less of your own body weight but the main way to change intensity is through timings. This is usually looked at as ‘Work Time’ and ‘Rest Time’.
A typical HIIT (High Intensity Interval Training) Session would take a 30/30 Work/Rest time. Working for 30 seconds at 100% and then complete Rest for 30 seconds. You would repeat this for a predetermined amount of exercises and rounds.
You may also use a different style such as TABATA training. This would be 20/10, so 20 seconds work and 10 seconds rest, and you repeat for 8 rounds which equals 4 minutes. You may decided to do one TABATA or combine TABATA’s to make a longer workout.
Let’s take a closer look at HIIT and TABATA. These are my two favourites when it comes to Bodyweight Training.
High Intensity Interval Training (HIIT)
High Intensity Interval Training isn’t just all about losing weight, because it has a massive range of other benefits as well. One really great thing about HIIT, is that it can help you to improve the functionality of your metabolism, which will make your body more efficient in a variety of ways beyond fat burning. You’ll also improve your heart health, improve insulin resistance, and give you faster gains to help you reach your size and tone goals.
For this type of training, you should go as hard as you can for the appointed time. This is usually for a specific amount of repetitions or a predetermined amount of time. The most common way that it is done is with a 1:1 ratio or a 2:1 ratio. For example, if you did 30 seconds of Jump Jacks then you would rest for 30 seconds and then do another 30 seconds work and so on. Or for a 2:1 set up you would do 20 seconds of jump squats, they would be followed by 15 seconds of rest, and another 20 seconds of exercise and so forth.
This training style activates and builds stamina, as well as an increase in fast twitch muscle fibres. These muscles can help you to burn more of the fat you have stored in your body.
Tabata is quickly becoming one of the most well-known workouts in the high intensity interval training category. It uses eight rounds of high intensity sets in a timed interval of 20 seconds on, 10 seconds off, to achieve fast results. Whichever movement or exercise you choose, to be properly done Tabata style, you must do that one exercise and go as hard as you can for the designated intervals for an entire 4 minutes.
You could stick to one exercise 8 times or pick 2/4/8 exercises and do each one 4 times, 2 times or once depending on what you pick.
Tabata is quite versatile. If you really want to go as hard as you can then either pick one exercise or at least keep all the exercises in the same area of the body. For example you may choose Full Plank and Elbow Plank or Air Squats and Jump Squats.
Essentially, one of the biggest benefits of the Tabata workout, is that you don’t need to dedicate a lot of time to get your fitness in a day. Since the workout only take a total of 4 minutes, you have your entire day ahead of you. To keep things interesting, it would be very easy to switch things up and make sure that you have something different to focus on each day. You can even do a Tabata workout along with a short normal intensity workout and achieve extreme results.
Try out Tabata when you want a short, intense workout that burns a lot of fat and calories. When you sign up to Active-Rest as a full member you will have access to a lot of workouts. many of them incorporate some kind of Tabata element. You also have access to the Quick Workouts which is a ever growing catalogue of HIIT and TABATA style workouts specifically targeting different areas of the body.
In summary I hope you can see the amazing benefits of Bodyweight Training. Apart from the fact it saves so much time, as you can do these from home or anywhere that you find yourself, it also offers tremendous health benefits including rapid and sustained weight loss, increased lean muscle mass and improved overall wellbeing.
Take a look at today’s Video for more details and give some exercises a try.