Community Blog: Different Types of Strength training, Claire Kobylecka

[Fab_2B_Fit]

Using your body's own force

The words ‘strength training’ might conjure up images of dumbbells, barbells and other heavy objects that you can use to push, pull and squeeze your body into shape. But more recently, many people are starting to embrace strength training that uses nothing but your body’s own force. Cardiovascular exercise alone won’t result in a completely toned body; there will always be neglected muscle groups unless you specifically choose to target these. But a gym membership or weights sets can be  expensive.

Creating resistance

When you use weights to exercise, you are creating resistance against your muscles. The pressure involved causes tiny tears in your muscle fibers. Whilst it sounds gruesome, it’s entirely natural. It’s the repair process when the fibers fuse together which makes the muscle grow. This same process is at work in bodyweight training, the only difference being that in this case gravity alone is your resistance.

Bodyweight exercise

An example of a bodyweight exercise you might know is the plank. A plank can be a really tough exercise to do, dependent on your strength level. You lie face down on a mat with your forearms on the floor and your hands clasped. Next you extend your legs behind you and rise up on your toes. Be sure to keep a straight back and tighten your core. Hold this position for 30 to 60 seconds, or as long as you can. Rest. Repeat. You will find that over time and with practice you can hold this position easier, for longer. That's because the muscle you are working (core, back and shoulders) will get stronger and it’s the same concept as being able to lift heavier weights over time.

Squats are another example of a pure bodyweight exercise. Some say that they've gained popularity in recent years; maybe because of the Kardashian' love of using them to sculpt their behinds! Whilst you can use weights such as kettlebells or hand weights to add impact to squats; you really don't need to! Doing more repetitions will increase the results.

Stand with your feet a little wider than hip width, toes facing front. Now bend at the knees and ankles and drive your hips back, moving as though you are going to sit on an invisible chair. It's really important that you keep your back straight and look straight ahead. Your weight should be on your heels, not your toes. Go down until your hip joints are just lower than your knees. If you find this too tough to start with, you can try a partial squat without coming down so low.

The Challenges

So, what are the downsides of bodyweight training? Having tried many of the exercises myself I would say it does take more thought and dedication than your standard gym workout. You can't just sit on a machine and let it guide you through the movements. You need to ensure you have the proper form so that you avoid injury and get the maximum value from each rep.

Also, your success isn’t as visible. When you lift a 20kg weight you know exactly what you’ve achieved, whereas to measure the force of using your own weight would involve delving into biomechanics. However, given bodyweight training is absolutely free to do and you could work out anywhere you want, I do think it’s got a lot going for it. You can find a wide range of bodyweight exercises online and you could either build your own workout or try a ready- made version.

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Please note that content published here is written by Fitbit Community members and does not reflect any opinions or official positions of Fitbit. The Community Blog entries  are published as submitted and are not edited for grammatical or other accuracy. This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

[Slalom]

Nice read.

I include planks and squats in daily morning routine. They do make a big difference (improved mobility and reduced back pain).

Thanks for the article.

[Horsleylegs]

This is a great short article on training with your own body weight. Precise and to the point.

You can also do this with a suspension trainer. I do this whilst walking the dog. I wrap it round a tree on a country walk and do the exercises.

The other ones I do are push ups and bicep curls on country gates which separate fields in the UK.

Claire is exactly right when she mentions you cannot measure the weight you are pushing or pulling. So it"s easy do overdo it and injure yourself.

I start off with a small incline  (if on the suspension trainer) and do a couple of reps, if it feels right carry on, and adjust your incline to suit.

Beware of overdoing the chest press or push ups as you can easily tear rotator cuffs.

[cute]

nice and good for your body 👌good for you too