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Home / Tips and Tricks / Body Weight Training: How to Get Fit Without a Gym or Equipment

Body Weight Training: How to Get Fit Without a Gym or Equipment



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Your body weight is a form of resistance that can help you become strong.


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If you want really cool high-tech fitness equipment in your own home then there's no shortage of groundbreaking products out there. A typical example? Fancy Treadmills A Smart Fitness Mirrors Smart Box Setups A Digital Power Engine a coveted exercise bike and many more products offer professional training for your home. But how helpful all these products can be is a tool that you already have and that is seriously underestimated: your own body.

Although beautiful fitness equipment, intelligent gyms and gadgets are great – you really do not need fancy dumbbells or anything else to get great workout. In fact, using one's own body weight is one of the best ways to get in shape.

I mean, think about it – your body is pretty heavy. Push-up or pull-up is already impressive. And you do not have to buy anything or rely on equipment to get strong. This is perfect if you do not have time to go to the gym or if you are far from home.

Read More: Peloton, Daily Burn and More: The Best Apps for Training Subscriptions

There's No Question That Lifting Weights The gym is a way to get into the gym, but it's definitely not the only way. Read on to learn more about the benefits of using your own body weight and how to make the most of your body weight training.

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Movements such as pushups and boards are great exercises for body weight.


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The Benefits Of Using Only Your Body For Training

Using your own body for training is obviously more practical than training that requires more equipment. But what else can it offer? In the beginning, you can end up training more muscles at the same time than isolating just one body part with weights. "When we use our bodies instead of machines, we increase the utilization of our core and use stabilizing muscles that help to prevent injuries," said Holly Roser, a San Francisco-based certified personal trainer and fitness nutrition specialist.

While you can not expect body-only exercises to help you effortlessly lift a 100-pound object, for example, they can still help you get stronger and build muscle.

Using Your Own Body Weight Helps Lower Your Risk of Injury If you activate more muscle. The more muscles you can activate at the same time, the more likely it is that you can stabilize your body, which is important for daily exercise and movement safety.

When to use your body weight versus weight

If you use your own body weight, you can definitely do a full-body workout, but it can not help you achieve everything you want from a fitness program expect. You may need to perform certain movements to strengthen certain areas of your body that are difficult to reach without equipment.

"There are movements that can not be reproduced with your body weight, such as stretch, chest or fly" These steps are very important because they are areas that are due to their sedentary lifestyle and the diffraction by computer and phones are usually very weak, "said Roser.

Another point to consider when choosing between weight training or your own bodyweight is how fast you want to see the results." Using your own body weight takes time longer to achieve the desired result. I would recommend adding additional bodyweight movements to resistance training, "said Roser.

So, this might just look like you're only using your body weight for exercise on other days when you have more strength or resistance training equipment like weight machines or heavy dumbbells

How to get the most out of your body weight

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You can string movements such as lunges, squats, and planks for a total body workout.


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If you have ever performed movements such as lunges, boards, pushups, and mountaineers, you can string them together for a great full-body workout without gear. These steps can be challenging, but according to Roser, you may need to make some training changes to make sure you get the most out of your time.

"You want to adjust your rep range to perform higher reps and fewer sets, so if you use your own body weight you should aim for 2 sets of 25 reps per turn," Roser said. As you use less resistance than adding heavy weights to the moves, make sure to use your muscles enough to cause change through higher reps.

And if you want to step up the effect Cardio and calorie burning benefits of your body weight training. Add activity boosts such as mountaineering or jogging between exercises "Increases and you get more calorie burning," Roser said.


The information contained in this article is for educational and informational purposes only and is not intended to be considered as health or medical advice. Always consult a doctor or other qualified healthcare provider if you have questions about a disease or health goals.


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