Getting in shape and committing to a healthy lifestyle is probably an overwhelming idea to most people – scary even. Some are hesitant to start a fitness program because they doubt their capability to continue this habit. Or for some people, they are just simply afraid to start. If you feel the same, then you’re not alone.
One reason why you may be scared to begin a certain habit is because of lack of confidence. Overthinking, doubting, and self-pressuring will not do you any good because these can only hinder you from experiencing something that could benefit your life.
Putting your A-game in everything that you do is a must; so why not apply it in your fitness routine? Taking your fitness routine to the next level is possible through bodyweight strength training.
There are so many benefits of bodyweight strength training. These exercises, collectively known as calisthenics, do not require any equipment because calisthenics only uses your bodyweight for resistance to build strength. Bodyweight exercises can help you develop your core muscles, improve muscular endurance, strengthen your joints and increase your overall flexibility and mobility.
If you are a beginner and you are interested in starting a bodyweight strength training routine, here are simple tips can help you have that amazing start.
TIP #1: Warm up & cool down are very important.
According to Harvard Health Publishing, warming up and cooling down are crucial in order for your body to not badly react in taking up strength training. It is like the “breakfast” of the meals; it should not be forgotten to be included as part of your routine.
Doing warm up and cool down exercises will condition your muscles and help you lessen the risk of injury. Warming up will also help improve your blood circulation giving you more energy as you train.
TIP #2: Focus on your form.
You should be mindful of the positions you do and the alignment your body once you start performing exercises. If your body is in a wrong position or alignment, then injuries and sprains can occur. Poor form can lead to bad results.
You should also keep in mind that you should not prioritize the number of reps, but focus on your form. Many experts suggests that when starting bodyweight training, correct body position and alignment are essential in order to avoid injuries that can disrupt you in taking your exercises further.
TIP #3: Start with equipment-free bodyweight exercises.
With bodyweight training, you don’t need to trouble yourself in signing up for expensive gym classes in order to start because simple exercises can do the trick. However, some bodyweight exercises like pull-ups, dips and chin-ups still require access to equipment like a pull-up bar and parallel bars. These are not something readily available unless you have a gym membership, access to a nearby park or you purchase them yourself. But don’t let this stop you.
When you’re just starting, it’s okay to start with moves that do not require equipment at all such as push-ups, pull-ups, squats, and lunges. Be creative and be resourceful – you’ll be surprised of how this is a win-win situation for you.
TIP #4: Choose compound exercises to save time.
There are many bodyweight exercises that target multiple muscle groups in the body simultaneously. For example, a jump squat strengthens the muscles in your abdomen and legs, while giving you a cardio burn at the same time.
By choosing these exercises, you not only save time, but you are also able to train many parts of your body at the same time. What this delivers is a more balanced physique.
TIP #5: Don’t push yourself too hard.
Don’t fall into the trap of pushing yourself to the limit. Chances are, you’ll only crash and burn which can cause you stop your routine. Remember that there is no rush especially when you are just beginning to challenge yourself.
Rushing things can only lead to unfortunate and hurtful outcomes like injury. Learn the art of working your way up and building up what you have established. The most important thing right now is that you start. Start twice a week then build your way up to three to five days a week.
TIP #6: Eat right and hydrate right.
Bodyweight training requires a lot of work, energy, and strength which means you also need to fuel your body with nutrient-dense foods and fluids to keep you going. Being mindful of what you eat is very important to not disrupt any development your body is undergoing. Proteins like beans, fish, lean meats, whole grains and etc. are what your body needs to consume.
Drinking a lot of water is also important to help circulate the oxygen within your body as well as rehydrate the fluids lost during your bodyweight training.
TIP #7: Consult a trainer.
Although being independent is easier now especially with the help of the internet, it is still advisable that you consult a professional once in a while in order for you to know if you are really doing the right thing.
It is best to seek for a strength trainer especially if you are just a beginner and you have no idea what you are doing. Getting pro advice can help you learn the right exercises to incorporate in your routine and you can also avoid getting hurt in the process.
Mastering a bodyweight training routine.
The key to mastering bodyweight training is by continuously challenging your body to further develop your strength. Whenever you are ready, upgrade your workouts by performing more advanced exercises or increasing the duration of your session.
Having to challenge yourself and changing your routine can be overwhelming, but once you get the hang of it, the results will make you realize that it was worth giving it a shot.
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