by Amy
Bodyweight exercises are an excellent way to build muscle, burn fat and increase cardiovascular endurance without the need for equipment. Read on for some motivating reasons for getting into better shape today.
1. They are efficient. Bodyweight exercises combine cardiovascular and strength training in the same exercise. Push-ups are a one example of this type of exercise. Try doing 20 good push-ups to see the effects of bodyweight exercises on your heart rate.
a. Before you begin take a 10 second pulse
b. Start the push-up with straight arms (on your knees or with straight legs)
c. Keep your body straight and your abdominals engaged
d. Slowly bend your arms so your nose is almost to the floor
e. Slowly return to starting position
f. Repeat 20 times
g. Take another 10 second pulse
Did your heart rate increase? If not, congratulations, you are in great shape. Do another 20 and check your pulse again.
2. They are convenient. Bodyweight exercises can be done in most places indoors or outside.
3. They are a great workout. Most bodyweight exercises allow you to exercise more than one muscle group with the same exercise. Here is a list of a few compound movement exercises and the muscles that are used.
| Bodyweight Exercise | Muscles Used |
|---|
| Mountain Climbers | Abdominals, Deltoids, Gluts, Hip Flexors, Quadriceps, Triceps |
| Squats | Adductors, Calves, Gluts, Hamstrings, Quadriceps |
| Walking Lunges | Gluts, Hamstrings, Quadriceps |
| Push-ups | Abdominals, Deltoids, Pectoralis, Triceps |
4. They are dirt cheap! No need to run out and buy anything. Save money by using the weight you already own and maybe lose some of it in the process.
There are many websites on the Internet with examples of bodyweight exercises, but it is very important to do them correctly. You will find demonstrations for all of the exercises listed above, and many more that do not require equipment, at ACE Fitness* exercise library.
*ACE Fitness is a nationally recognized certifying organization for fitness professionals.
