Maintaining physical fitness contributes to more than just “looking good”. Additionally, participating in physical fitness routines can lead to a better night’s sleep, a faster metabolism, and the improvement of cardiovascular health. While most adults are aware of this, those that aren’t too fond of the idea of joining a gym, might feel like participation is a little too far out of reach. This brings us to the topic of bodyweight exercise routines.
Physical condition and and strength training does not necessarily have to be met in a public fitness center, or even require the use of weights. Bodyweight exercises can be used as a way to tackle getting some cardio in, while still focusing on strength training and contributing to building muscle; this type of workout routine is known as circuit training, or HIIT (High Intensity Interval Training).
Here are some of the many benefits of bodyweight routines!
Improve Cardiovascular Health
Participating in any type of exercise activity is always a great way to improve heart health and get your blood flowing; strength training just adds to those benefits. Your cardiovascular system receives these benefits due to an increase in blood flow, naturally reducing blood pressure levels and improving overall circulation. This will assist in reducing the risk of heart attack or stroke.
Build and Maintain Lean Muscle Mass
Building muscle doesn’t have to mean bulking up. In fact, bodyweight exercises help your body build and maintain lean muscle mass. Muscle mass is a main factor in maintaining a healthy weight; by developing muscle mass, your body’s metabolic system will burn more fat and replace it with lean muscle. This is why athletes are often known for eating a significant amount of food throughout their day. As their bodies are continuously working, their muscles tend to burn more calories than fat does, ultimately requiring a diet with a higher calorie level.
No Gym or Weights Required
Many people are hesitant to join public fitness centers for a multitude of reasons. From cost, and not wanting to commit to a monthly payment, to the fear of lifting weights or working out in front of others. Bodyweight training eliminates both of these issues. A bodyweight workout routine will require little to no equipment (maybe some resistance bands if you want to get a little more of an intense workout). You will strictly use your body for controlled movements that will engage your core and other surrounding muscles; and best of all, it’s completely free!
Improve Joint and Bone Health
Strength training and building muscle mass often provides your bones and joints with extra protection from things like joint pain, bone loss, and other skeletal issues that may come with age. The muscle surrounding your joints, will alleviate direct pressure that you will experience from everyday movements, and assist your body in relying less on your joints, but more on the surrounding muscle. This article provides some great descriptions and visual examples of bodyweight workouts that you can add into your everyday routine.
In recent months, there has been a lot of talk about a new diet fad that while help you lose fat and keep it off. Now, with any new diet fad there always has to be a bit of skepticism that comes along with it. The diet I am referring to is the Keto diet. The Keto diet is a low-carb, high fat and protein diet that puts you in a state of Ketosis. This new diet is not for everyone, but this article will go into detail about how to get on the Keto diet and what it means for your health.
The main goal of a Keto diet is to reach a state of Ketosis in your body. Ketosis is the state in which your body is forced to use fat for energy rather than carbohydrates. When your body is low on carbohydrates, it looks to use another source of energy, fats. The fats are broken down into ketones that your body uses as its energy source. A Keto diet or a diet with very low carb intake induces this state of ketosis and can be measured in a few different ways. Ketosis can be measured through one’s urine, blood, or even their breath. These types of tests will measure the number of ketones that are active in your body thus achieving a certain level of ketosis.
Keto Right For You
Anyone can participate in the Keto diet. It is an all-around healthy alternative to a high-carb diet that many people consume every day. The most difficult part of a keto diet would be getting rid of all high-carb foods such as bread, rice, pasta, potatoes, and sweets. Replace high-carb foods with high fat and high protein foods. A keto diet usually suggests consuming a lot of meat like chicken, beef, pork, and fish. Over time, your body while begin to adapt to the new diet and you may feel its effects in everyday life. People who are on the keto diet have become more energetic because of the replacement of sugar-crashing carbs. It is also very important to stay hydrated while on a keto diet. People have lost electrolytes quickly while in a state of ketosis.
Overall, a keto diet is a great diet plan that can help you lose fat and achieve greater levels of energy in your day to day life.
If you have been paying attention to fitness trends within the last few years, you may have seen that CrossFit has become a hot topic among fitness fanatics. But if you have never participated in CrossFit before you may be wondering what it is and if it can benefit you in your fitness journey. This article will take you through a brief summary of what CrossFit is and how you can start applying it to your workouts.
What is CrossFit
This is the definition of CrossFit on the official CrossFit website:
“CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.”
CrossFit encompasses a wide array of workouts and exercises that help you strengthen movements that you will perform in everyday life. The CrossFit workouts never focus on one area of the body. Instead, they target multiple areas at once,
How is This Done
CrossFit gyms or “boxes” are establishments that render a sense of camaraderie and community within them. These “boxes” are filled with all of the necessary CrossFit gear that you will need during your WOD’s. WOD stands for Workout of The Day. Whenever you are in a CrossFit gym, there will always be a WOD posted. The interesting part of a CrossFit gym is that you will not see other people doing separate exercises or workouts than the WOD for that gym. No matter where you are in your fitness journey everyone participates in the same WOD at different weights and intensities. CrossFit athletes suggest that you apply the three on one-off rule when training with CrossFit. This means you work out consecutively for three days then take one day off for rest and repeat.
Is It For Me?
CrossFit can work for anyone who is interested in beginning their fitness journey. Whether you are new to fitness, a veteran at the gym, or even injured, CrossFit training can accommodate your willingness to reach a healthier lifestyle.
Halim Wise has served as Vice President of Global Human Resources at Time Warner Inc. since 2010. When it comes to his extensive career in HR and business functional areas, he has never backed down from a challenge — be it creating new training programs, improving employee communications at all levels, or driving change in difficult financial times. Halim approaches his personal passions with the same vigor, and he created this blog to share his favorite experiences and insights into fitness, parenting, financial planning, and more!
Although he’s a fitness enthusiast, Halim is the first to admit that getting fit (and staying that way) may seem intimidating, so he takes an approach that’s at once motivating and practical. His mantra is “start slow, but start nonetheless.” He also emphasizes the importance of nutrition when it comes to getting fit. It may feel daunting to track what exactly you’re putting into your body every day, but with the rise of apps like MyFitnessPal, most of the work can be done for you — resulting in a more mindful and productive lifestyle.
Halim is also an avid traveler, both for work and for recreation. A native New Yorker himself, he considers travel one of the best ways for people — particularly Americans — to get out of their own bubble and see how other cultures live and what they value in life. Halim has traveled extensively through Italy (southern), South Asia, and South America, among other places. While each area offers its own perks, they all tend to have one thing in common: they all have incredible histories that still exist in one form or another today.
Along the same lines, Halim is passionate about civic engagement. A small town, a big city, or even a country is only as good as the people who comprise it, and it’s important to empower individuals and groups alike to consistently drive social change and progress. Halim seeks out ways to help underprivileged, uneducated, and disenfranchised minorities make good decisions and learn how to serve and meaningfully impact their communities. He has previously created fundraising campaigns for Achieving Leadership’s Purpose Inc. and plans to get involved in more organizations in the future.
A loving father, Halim has derived lessons from his experiences with ALP and with community work to further help him stay in touch with teenagers and young adults today. In today’s fast-paced, instant-access world, it’s important to find ways to empower young people to work for what they want. It’s also important to help them prepare for the future, especially in times of financial uncertainty, like many young people currently face. That’s why Halim is also interested in sharing advice on financial planning, whether he’s discussing investing, starting a 401k, or buying vs. renting.