2023-07-05 07:51:53
Any exercise you practice daily is good. Whether it’s walking, swimming, cycling, running, dancing… But there is a type of exercise that, compared to other physical activities, has unique advantages, according to Harvard experts. They refer to training with own body weight, no more. You don’t need weights, or mats, or going to the gym, or investing in some expensive sports shoes.
Not only does it provide excellent trainingit also helps overcome some of the most common excuses for not exercising like “I don’t have time, I’m not in shape, I don’t have space for an exercise bike at home…”. “All you have to do is move your body”, say the Harvard experts. And you can do it for a while when you get up in the morning, while you’re cooking and waiting for the water to start boiling, in the hotel room… All the minutes add up.
You don’t need anyone or invest in material. At most you may need a chair, a bench or some point of support to carry out the movements. Just dare to do it, familiarize yourself with an easy exercise routinepractice them daily and check following a short time the miracle that works in the body.
Body Weight Exercise
Training with body weight (in English is called bodyweight-workout) is a type of exercise in which one’s own body weight is used to generate resistancetherefore you do not require weights or any other external element, only your body.
Most exercises with body weight work several muscles at the same time rather than training an isolated muscle or group of muscles, as many exercise machines or dumbbell exercises do. Therefore, bodyweight exercises are considered more functionalsince they use more muscles and joints at once, they involve the equilibrium and imitate everyday activities.
Benefits of exercising with body weight
Bodyweight exercises have many health benefits:
They improve your physical condition. Many bodyweight exercises mimic movements of daily life. For example, a squat is like getting up from a chair. These types of exercises keep the body flexible and increase the range of motion of the joints, which gives you agility in everyday movements. They develop the musculature. By using your own weight to generate resistance you build muscle. A strong musculature is synonymous with youth, which is why it is so important to increase strength training as you get older, and training with your own body weight is an easy way to achieve this.Improve stability and balance. Squats or push-ups are exercises that work the muscles of the torso and abdomen, improving stability and balance, which prevents falls and injuries. They speed up the metabolism. Any exercise that increases muscle mass helps to lose weight because muscle is the most metabolically active tissue in the body, that is, it consumes the most energy. The more muscle mass you have, the more calories you consume at rest. You train cardio and strength at the same time. Practicing exercises with body weight increases cardiovascular endurance and strengthens muscles in the same workout. That’s why they’re perfect when you don’t have much time. A study published in Physiology and Behavior showed that bodyweight exercise helps build muscle but does more than that. Researchers looked at the effects of 10 weeks of bodyweight exercises in a group of young women and found that they improved aerobic capacity by 33%, muscular endurance by 11%, lower body power by 6%, and lower body power by 6%. they also increased flexibility.
Examples of exercises with body weight
These are some of the most common and popular exercises Using your own body weight:
Squats.Push-ups.Lunge forward.Lunge back.Jumps opening legs and arms up.Lateral leg raise. One-legged balance. Calf raise. Gluteal bridge. Bicycle with legs.
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