Body Weight Exercise Online » Aerobics http://bodyweightexerciseonline.com Body Weight Exercises | Bodyweight Exercises | Bodyweight Fitness | Body Weight Fitness | Body Weight Training | Bodyweight Training | Body Weight Workout | Bodyweight Workout Mon, 26 Apr 2010 00:34:43 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Body Weight Conditioning http://bodyweightexerciseonline.com/2010/04/14/body-weight-conditioning/ http://bodyweightexerciseonline.com/2010/04/14/body-weight-conditioning/#comments Thu, 15 Apr 2010 03:49:55 +0000 thegang http://bodyweightexerciseonline.com/?p=918 One of the best ways to condition your body is through bodyweight exercises. The nice thing about it is that you do not need a treadmill, an elliptical machine or a rowing machine. All you need is your body. You can perform it anywhere. Bodyweight conditioning is able to get your heart rate up to a level where you will burn a serious amount of calories. I think the routines for conditioning with bodyweight exercises look simple at first. However, when you begin to perform them you come to realize that they take much more out of you than you thought. It is quite challenging just to get through the circuit.

I was reading the other day (can’t quite remember where) and the individual who was writing the article made mention of the fact that the football team that he played on in college dreaded the bodyweight conditioning exercises most of all because they took so much out of you.

Just yesterday, I took the day off and made a 90 minute trip to watch my son play baseball for his college. While I was sitting in the bleachers watching the game I heard a soccer player from his college talking about the burpee exercises that they had to do for conditioning. They were extremely tough.

You can get a tremendous workout from bodyweight exercises alone. They are some of the most effective exercises for shedding fat and losing weight as well. Below is a sample workout that I will be performing tomorrow for my bodyweight conditioning segment.

Perform 5 rounds with about a 1 – 2 minute rest between each round. Within the round you should not have any rest between exercises. Move from exercise to the next.

Burpees (10)
Mountain Climbers (15 each leg)
Squat Jumps (10)
Atomic Push Ups (10)
Knees To Elbows (10)
Tuck Jumps (10)

In case you are not familiar with tuck jumps, knees to elbows or an atomic push up then you can watch the videos below. If you do not have a TRX suspension trainer then you can substitute 15 – 20 push ups for the atomic push up.

Tuck Jumps

Knees To Elbows

Atomic Push Up

]]> http://bodyweightexerciseonline.com/2010/04/14/body-weight-conditioning/feed/ 0 Aerobic Exercise: Make it Part of Your Strength Training Program for Optimal Athletic Performance Enhancement http://bodyweightexerciseonline.com/2009/03/03/aerobic-exercise-make-it-part-of-your-strength-training-program-for-optimal-athletic-performance-enhancement/ http://bodyweightexerciseonline.com/2009/03/03/aerobic-exercise-make-it-part-of-your-strength-training-program-for-optimal-athletic-performance-enhancement/#comments Tue, 03 Mar 2009 07:41:24 +0000 thegang http://bodyweightexerciseonline.com/2009/03/03/aerobic-exercise-make-it-part-of-your-strength-training-program-for-optimal-athletic-performance-enhancement/ body weight exercise
 

The term aerobics means “with oxygen”. While performing aerobic exercises your heart, lungs, and blood vessels respond to your physical activity by increasing the oxygen available to your muscles. These exercises must use large muscle groups, and the activity must be sustained for a period of time.

-Strengthens heart so it can pump more oxygen-rich blood to your tissues with every beat.

-Improves fitness. As you develop your aerobic stamina you can increase your intensity and duration. And recovery time decreases.

-Reduces the risk of certain cancers.

-Increases your resistance to fatigue.

-Improves your mood and reduces depression and anxiety.

-Improves the quality of your sleep.

-Increases good (HDL) cholesterol.

-Helps control and reduce body fat.

Heart rates and target zones for aerobic exercise

For general guidelines used in determining your maximum heart rate and target heart rate ranges, refer to the chart below.

Age….Max.heart rate(beats/minute)…Target range(beats/minute)

20-24________________200______________120-150

25-29________________195______________117-146

30-34________________190______________114-142

35-39________________185______________111-139

40-44________________180______________108-135

45-49________________174______________105-131

50-54________________170______________102-127

55-59________________165______________ 99-123

60-64________________160_______________96-120

65-69________________155_______________93-116

70 and older___________150_______________90-113

Aerobics can stand on its own or be part of a strength training program which includes body exercises, flexibility exercises, and weight training. There are many exercises you can do without going to the gym and without weights. You can use your own body weight as the resistance and get a great workout in the process. Aerobics and body weight exercises can also supplement a weight training program.

Here are some tips that go for body weight exercises as well as exercises using weighted resistance. Before you move on to using weights in your strength training be sure you are aware of these tips.

1. Before any high intensity training, do a low intensity warm up for 5 minutes that makes you sweat. Before lifting weights do a warm up lift for 1-3 sets

2. Don’t throw your body around. Don’t let momentum control the movement. You should be able to pause at any spot in the motion and prove control.

3. Concentrate on what you are doing at the moment. Don’t have conversation during a set. Losing focus leads to lack of form, which can lead to injury.

4. Learn and practice proper form for a few weeks before adding resistance. Increase weight and intensity in small, gradual steps. Never more directly into intensive training on an exercise you are not familiar with.

5. Do not hold your breath. Especially during very hard workouts. If you were using weights and passed out you could be severely injured. Always breath out during the most challenging phase of the work out. Breath through your nose and mouth.

6. Never continue an exercise if you experience pain. Pain is not the same thing as muscular discomfort. The motto “no pain – no gain” has done a great deal of damage to athletes. Usually poor form is responsible for the pain. Learn, and fix the problem.

If you would like to get more information about starting an aerobics program or adding it to your strength training workout you might get some useful information from this website: http://www.strength-training-coach.com

Joe Ross



By: Joleen Ross

About the Author:

Joe Ross Is a football coach at the high school level. He has been involved in coaching for over 40 years at every level.



Bodyweight Exercise

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