Wednesday, May 20, 2015

Body Weight Training

Are body weight workouts effective? Are they really enough of a workout to be doing to see results that you want? It depends on what you mean by “enough,” of course, but the answer is generally “yes.” Body weight training is a legitimate option for anyone interested in building an impressive physique, increasing their strength, improving their athletic performance, mobility, and flexibility, and establishing excellent mind-body-space awareness.
Progression isn’t just adding reps. Eventually, you have to make the exercises harder to keep getting stronger, either by adding weight, increasing the degree of stabilization required, or decreasing the amount of leverage you have.
And that’s part of the reason why most people choose to use barbells over body weight training and part of the reason is it’s easier and far less humbling to add weights to a bar than remove leverage from a body weight movement. In many cases, progress in body weight means learning an entirely new movement from scratch. Starting over from zero. It’s harder to quantify than weight training and easier to get stuck.
But that doesn’t mean it’s not effective. In fact, the degree of difficulty required to perform some of the more intermediate and advanced bodyweight exercises implies their effectiveness.
There are three primary categories, and the most successful people draw on exercises from all three.
Calisthenics are the basic bodyweight exercises like pullups, pushups, squats, jumping jacks, lunges, dips, planks, and rows. They have the broadest appeal, attracting elderly Chinese ladies wearing windbreakers and impossibly muscled guys wearing jeans and Jordans.
Plyometrics consist of explosive bodyweight exercises, like depth jumps, box jumps, broad jumps, jump squats, Russian lunges, burpees, and jumping pushups.
Gymnastics describes the highly technical movements those amazingly compact, muscular people perform during every summer Olympics. Most people probably won’t ever reach that level, but they can still get really strong using the rings to work on the earlier progressions that precede the expert-level movements, like levers, planches, muscle-ups, rows, pullups, and dips.
Body weight exercises require activation of more muscles. Body weight exercises are closed kinetic chain movements.This requires cooperation between all the muscles that form the kinetic chain and provides an arguably more complete stimulus of the musculature.
Body weight exercises develop proprioceptive awareness. Body weight training refers to moving your body through space, and this movement provides additional feedback to your body and brain when compared to lifting a weight with your arms. Neuromuscular activation is highest during exercises that move the body.
A recent review spanning several decades of research summed up the effects of lower body plyometrics training on neuromuscular, performance, and health adaptations in healthy people:
-Increased neuromuscular activation.
-Increased strength and power.
-Faster stretch-shortening cycle of muscles, leading to improved performance.
-Improved coordination between muscles involved in the movements.
-Enhancement of general athletic capability, including jumping, sprinting, agility, and endurance.
-Reduced risk of lower body injuries in susceptible populations.
Increased bone mass.
The short and simple answer is that YES you can perform body weight training for amazing benefits but still add in weight training to increase muscle mass !
Body weight workout blast !
-50 squats
-50 pushups
-50 leg raises
-50 lunges
-50 inverted pull ups
-50 sit ups

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