Some people love bodyweight exercise and some people hate it… similarly, some people think bodyweight exercise is valuable to a physical fitness training program, and others don’t.

I believe that bodyweight exercise is not only the best method to start a physical fitness training program… but I believe that it should remain an active part of any well balance physical training program.

Let’s look at bodyweight exercise from three different perspectives… from the beginner just getting started, from the experienced weight lifter that neglects bodyweight exercise and from the bodyweight exercise only crowd.

1. Bodyweight Exercise For Beginners

Most commercial gyms will prescribe an exercise regimen of strength training, usually in the form of machines, and cardiorespiratory endurance training, normally in the form of stationary “cardio” equipment.

This is a generalization of course… but these two types of training are the predominant forms of physical training in most gyms, regardless of how they are put together.

Notice… bodyweight exercise is missing.

Answer me this… should a beginner with no prior experience with physical training start by jumping right into resistance training with free weights or machines, or would they be better served by learning more about the movement of their bodies by using bodyweight exercise?

Physical training allows you to improve the body by supplying increased stimulus that is not normally found in your daily lifestyle.

For the beginner, bodyweight exercise is the logical place to start… because most beginners are actually going from a state of complete inactivity to a state of activity.

The beginner has not even scraped the surface of what their body can perform without resistance… and should therefore strive to make improvements using bodyweight exercise first.

Once the beginner has made sufficient gains and reached an improved state with bodyweight exercise… then they can add resistance.

2. Bodyweight Exercise For The Experienced Weight Lifter

Many people with a great deal of experience and expertise in physical training completely neglect bodyweight exercise… or believe it to be ineffective.

They notoriously use all types of resistance training methods… while neglecting bodyweight exercise all together.

I propose that the goal of any physical fitness training program is to improve performance that can be used to meet the challenges of sport, work and life with excellence.

Many of those challenges will be met by the effective control and movement of your own body… and not the movement of other objects through space.

And what is the best way to train the improvement of body movement and control of your own body… that’s right, bodyweight exercise.

Here is an example…

Many people that have trouble doing a push up will focus on the bench press with hopes of improving their push up numbers… with limited results.

If you want to be able to do more push ups… do more push ups!

The point is this, the improvements you will see from physical training are specific… so if you want to see improvements in a bodyweight movement, use bodyweight exercise to do so.

3. Bodyweight Exercise For The Bodyweight Only Crowd

As you can already tell, I am a strong advocate of bodyweight exercise… but not exclusively.

There are various physical fitness training programs that use bodyweight exercise almost exclusively… like Yoga or Pilates.

While I have no problem with these forms of training… I believe they can take you only so far on the road to physical fitness excellence.

We must remember… Yoga exercises are performed in conjunction with meditation and Pilates was originally developed as a form of rehabilitation for war veterans.

The point is this… bodyweight exercise only programs will only take you so far, and then some form of resistance training must be applied to see further improvement.

In Conclusion…

Bodyweight exercise is an important part of any well balanced physical fitness training program.

If you are just getting started… bodyweight exercise is the perfect place to start.

If you have notoriously neglected bodyweight exercise in your training… add it to improve the physical abilities you have been neglecting.

If you only use bodyweight exercise… diversify your fitness training program by adding some form of resistance training.

In this way, each group can optimize the use of bodyweight exercise.

Do not underestimate the importance of bodyweight exercise… Use it effectively and in the right proportion to meet your goals, needs, abilities and limitations and meet the challenges of sport, work and life with excellence.

Responsible for robbing both women and men of their strength, health, mobility and independence in their senior years, sarcopenia is a significant global health problem and is one of the most serious long term threats to being able to remain healthy as adult’s age.

Usually seen in physically inactive people, sarcopenia exerts its debilitating effects in a slow, sneaky fashion over a period of decades. This loss of muscle begins at around the age of 30 at the rate of 10% per decade increasing to 15 % per decade in the 60′s and 70′s then about 30% per decade thereafter.

This insidious and crippling process not only robs people of their functional health and mobility but further pushes them into unhealthy and inactive lifestyles. This vicious cycle continues with increased risk of other diseases associated with a sedentary lifestyle such as cancer, diabetes and heart disease.

Research in the anti aging field is finding ways to prevent and treat muscle loss in aging adults and concludes that strength training exercise has a remarkable effect on recovering lost strength.
The negative attitude towards strength training by older adults has changed over time as they are learning how they can benefit from this old but proven form of exercise.

Strength training is exercise that uses resistance – to strengthen and condition the muscular system. This can be achieved with resistance training machines or free weights found in your local gym. The amount of resistance a muscle has to work against determines how strong it will get.

Strength training is not running on a treadmill, riding a stationary bike, or using an elliptical machine. Although those types of aerobic machines use “resistance” to increase your workout intensity, it’s not the same as strength training and will not strengthen muscles.

Any exercise that involves contracting your muscles many times with little or no resistance such as walking or cycling doesn’t prevent loss of muscle mass. Runners still lose muscle mass even if they’re highly active. When challenged by strength training exercise your muscles and bones are continually forced to renew themselves, sweeping out old, degenerated cells and rebuilding new tissue that is younger, stronger, and healthier.

To get started a properly prescribed exercise program should be set up and the initial sessions monitored by an Exercise Professional at your local gym or health club. This program should include both strength training and cardiovascular exercise at about a 60/40 ratio.

If you risk losing your functional health and mobility as you get older, you risk losing your precious independence – and your dignity along with it. The good news is, as a health-conscious adult you can take immediate steps to get started on a strength training program to ensure this will never happen to you.

Strength training can prevent injuries, promote stamina and increase self confidence. It is easy to learn, and does not take as much time as you might think. Thirty minutes of workout time three times a week can bring you the sculpted and toned body that you have dreamed about.

As free weights and strength training machines have made their way out of the gyms and into recreation centers, fitness centers and even basements, weight training for women has gained momentum.

Starlets like Marilyn Monroe and Madonna have stuck with a regular strength training regimen to maximize their assets. Other women are finding the benefits of weight training as well. Bulking up is not always the goal, but weight training can simply mean toning muscles and ridding the body of unwanted fat. Swimsuit season seems to be just around the corner! Are you ready for a woman weight training program?
The Warm-up

Before beginning a program, it is important to find a personal trainer or fitness expert that can show you the right methods for strength training. Using the wrong form on machines or with the free weights can result in pain and injury, so start out on the right foot by enlisting the help of a professional who can properly teach you.

It is also very important to warm up your muscles before beginning a weight training session. This can be accomplished with a few laps around the track of your fitness center, or a few minutes of work on the treadmill or the bike. Keep in mind that a warm-up does not mean a quick sprint, a ten minutes of easy walking or pedaling will do the trick.
How Many Repetitions, and How Much Weight?

While a personal trainer can get you started on the right path in your womans weight training regimen, the answers to these questions will depend a lot on you and what you can lift. The key is to find the weight amount that will tire you at the end of twelve repetitions. The final lift or curl should be as challenging as you can handle, but the rest of the reps should be quite doable. If you are working out with the proper weight amount, one set of twelve repetitions should be enough. However many women weight trainers prefer to finish two or three sets with a slightly lower weight amount, to ensure that toning is occurring without adding too much muscle bulk.

A weight training program for female should include two or three sessions every week that last about 30 minutes each. It is very important to spend a day after a session resting the muscles that were used. You can either do a full workout every other day, or do shorter daily sessions where you work your legs one day and your arms and upper body the next. The great thing about weight training for women is that you can tailor your program to your individual needs and schedule limitations.

Weight training for women offers many benefits, including increased strength and stamina, increased flexibility and better weight management. As people age, muscle mass decreases and will be replaced with fat if something is not done. Weight training can control that process, assisting with weight management as you age.

It is also a good way to ward off osteoporosis, since regular strength training will increase bone density. Osteoporosis is a big health concern with women of menopausal age, so weight training for women becomes even more important as a woman reaches mid-life.

Myth #1: Weightlifting will get rid of my unsightly bulges. Unfortunately, there is no such thing as “spot reduction.” Lifting weights alone will not get rid of that bra overhang or jiggle under your arms. The truth is you must reduce fat all over to see results in your trouble zones. The best way to do this is by combining cardio and strength training. Regular aerobic exercise burns calories and helps melt away the pounds. Strength training (using free weights or weight machines) will build muscle mass. Those muscles will burn more calories for you. It’s estimated that you need 50-60 extra calories per day to maintain each pound of muscle you add to your body.

Myth #2: If you lift weights, you have to eat a lot more protein. Supermarket shelves are filled with protein bars, powders, supplements and drinks. We have been programmed to think eat protein, eat protein. But an average 130 pound woman only needs 47-60 grams of protein a day. If you consume too much protein, you strain your kidneys and liver. Protein, healthy carbs and fat are all necessary for muscle growth.

Myth #3: The more repetitions, the better. You want to keep the number of repetitions down to about 8-12 repetitions. By the time you get to your 10th rep or so, your muscle should feel fatigued. This strain is necessary to build up your muscles. If you just do endless reps with light weights, you might as well spend your time doing cardio.

When you exercise with weights, you build muscle and maximize your time. If you’re going to spend 5 minutes doing squats, grab a pair of dumbbells and hold them while you’re doing the squats. You’re spending the same amount of time exercising but your body is getting a more effective workout. Incorporating strength training a few times every week will help you get to your goal weight faster!

To begin lets discuss the types of exercise available to you. Exercise generally falls under two main categories; ‘Cardiovascular Training’ and ‘Resistance Training’. Cardiovascular training focuses on improving the amount of oxygen that is delivered to your muscles which in turn improves your endurance and stamina. There are many choices when it comes to cardiovascular exercise which include cycling, jogging and swimming. Resistance training focuses on improving your strength using short, explosive movements. When it comes to resistance training the choices are a little more limited and involve the use of free weights, machine weights or your own body weight.

So which type is best for your diabetes and your overall health? Well, both types have their advantages. Cardiovascular training is more effective at stimulating the body to use blood sugar for energy but weight training has been linked with significant improvements in blood sugar control. My advice is to do a mixture of both cardiovascular training and resistance training as part of your regular exercise routine. This will allow you to gain the maximum benefit from each type of exercise which include:

1) IMPROVED BLOOD SUGAR CONTROL:- As mentioned above both types of exercise can help you control your blood sugar levels by prompting your body to burn more blood sugar. In fact in some cases of type 2 diabetes exercise has been so effective that it has removed the need for insulin injections.

2) IMPROVED RECEPTIVENESS TO INSULIN:- One of the key problems facing diabetics is a lack of insulin in the body. However, research suggests that regular exercise can improve the body’s sensitivity to insulin. Therefore, by exercising regularly diabetics can use the limited insulin they have available more effectively.

3) REDUCED BODY FAT LEVELS:- Both types of exercise can help you burn fat in different ways. Cardiovascular training stimulates fat burning directly (both during and after exercise) whereas building muscle mass through resistance training can slightly increase the number of calories you burn each day. Fat cells are more resistant to insulin than muscle cells and so by burning them off through exercise you can make your body more receptive to insulin.

Although regular exercise is a fantastic way to moderate your diabetes it is very important that you take the following precautions.

• Always monitor your blood sugar levels before, during and after exercise using a portable glucose meter. Although exercise can help control your blood sugar levels you need to be aware if any fluctuations occur.
• Always keep insulin and glucose nearby so that you can quickly address any potential blood sugar fluctuations.
• Make sure that you stay properly hydrated whilst working out as dehydration can can cause further blood sugar fluctuations.
• Talk to your doctor before beginning an exercise plan. They will know about your health better than most people and therefore will be able to advise you of any further precautions you need to take when exercising.

Regular exercise can do wonders for your health, your appearance and your diabetes. If you want to command greater control over your diabetes then you should start getting physical today. Begin with just a daily brisk walk and then progressively work your way towards more intense forms of exercise. Before you know it you will have made huge steps in your health, your fitness and your diabetes management.

Every intention has been made to make this article accurate and informative but it is intended for general information only. Diabetes is a medical condition and this article is not intended as a substitute for the advice of your doctor or a qualified medical practitioner. If you have any concerns regarding any form of diabetes you should seek the advice of your doctor immediately.

1. We cannot strength train a muscle today and tomorrow. We have to allow at least 24-36 hours of rest. Lifting on consecutive days leads to overtraining, muscle fatigue, and possible injury. All of our strength gains are made during the rest time!
2. We cannot spot reduce. This means if we want to lose weight in our stomach, doing 100 crunches a day will not make our stomach flab disappear. To reduce stomach fat, we need an overall reduction in body fat. Reducing overall body fat results from eating well, regular exercise, and proper rest.
3. We can spot tone. If we want bigger biceps, we can strength train for hypertrophy (fancy word for muscle growth). It is possible for us to focus on one specific muscle group. This is sometimes called targeted training. Studies have shown that machines isolate a muscle better than free weights.
4. Our strength training routines must be regular and consistent for results to take place. It took us years to put on the weight. We shouldn’t expect it to all fall off in three weeks. The best outcome from your fitness and strength training program should be a lifestyle change. Replace bad habits with healthy ones and reap the rewards.
5. Realize that our strength training routine must be changed every 4-6 weeks. This will prevent our body from hitting a plateau and it will keep things interesting. We can change our method, our exercise or our intensity level. Not changing our routine on a regular basis will eventually stop producing results. We will continually grow stronger as we progress with our fitness program. Be sure your body is challenged on every workout.
6. Our strength training routines must be built according to our specific goals. Specific goals may be: fat loss, hypertrophy, maintaining weight or adding bulk. Each goal will have a different method that is best suited for optimal results. Someone who is interested in losing body fat will strength train differently than someone looking to increase muscle bulk. Knowing what your specific goals are will aid in creating the best strength training program possible.
7. Our strength training routines must work all of the major muscle groups in our body 1-3 times per week. This includes our biceps, triceps, shoulders, chest, back, abs, quads, glutes, hamstrings and calves. Leaving out muscle groups will create an imbalance.

By using these 7 guidelines, anyone should be able to build a decent and effective program. The idea is to develop a safe strength training routine that provides us with major health and fitness benefits. Strength training has certainly increased in popularity over the past few years. Knowing how to build a strength training routine for our specific goals will move us one step closer to a fit body.

If you have not performed a regular strength training program before then you need to participate in a general total body program as this will lay the foundation for a more advanced speed program. This article assumes that you have already been involved in a strength training program and are ready to expand into the specifics of training for blazing speed.

There are various types of strength which will help you to understand how to specifically train for your sport of tennis.

Strength-endurance refers to the athlete being able to exert strength over and over many times. If an athlete lacks the ability to continually exert this strength then they will become slower in reacting to a certain situation. The best way to work on strength endurance is by performing circuit training.

Maximum strength refers to being able to exert the maximum force possible in a single contraction or movement. It is this type of strength that plays a significant role in developing that “explosive” component of speed. An athlete can work on this maximum strength by conducting a strength training program.

Elastic strength is a third type which refers to the athlete having the ability to overcome a significant force or resistance with a fast contraction. How does this relate to speed? Well, think about how soccer has become more physical or football with the known amount of sheer strength required to push away from a defender. This can help the athlete to become faster in their response to a situation and get a jump on their opponent. This contributes to an athlete being fast and responsive to a certain situation. An athlete can work on developing elastic strength by working with medicine ball, performing various weight training exercises and a series of plyometric exercises.

Precautions for strength training include conducting a complete “needs analysis” for each individual, avoiding excessive loads on the body, avoiding over training (leads to overuse injuries)and avoiding training errors and using poor technique. Be sure to follow all guidelines and train with a partner if possible (for motivation and for spotting).

Principles of Training include the following: Frequency is how often you workout, intensity is how hard you work out or the effort you put into your work. This is expressed as a percentage of 1RM (maximum repetition). Time is how long you work out for(e.g. 45 minutes).Progression refers to a gradual increase in repetitions, sets, or resistance that allows for adaptational changes. Specificity is about training the body part or system specific to those used in your sport.

If you have access to a gym facility then you can develop a strength training program utilizing the equipment available.For those coaches or athletes who do not have access to a gym, you can design a program using a combination of the exercises included using an athlete’s own body weight for resistance.

Make sure that you include a variety of exercises that cover the lower body, the core and the upper body. Neglecting one area can create imbalances that will likely lead to injury.

Assisted Bench Press

If you want to start a weight training exercise program, you really need to be working with someone who knows what they are doing and can show you the correct techniques. There are many options available. You can go to the gym, use free weights at home with a buddy, or get one of those machines, but if you do not do your weight training exercise with proper safety precautions, it is quite possible for you to get seriously injured.

If you are new to weight training or are not self-motivated, then I recommend doing your weight training exercise at the gym. There are several good reasons for this, and I will go ahead and tell you some of the very best ones. First of all, you can get a spot at the gym. Of all of the weight training exercise injuries, most of them could have been avoided with a proper spotter. This is especially true with free weights which can injure or even kill you if you are forced to drop them based on muscle fatigue. This is the most important reason to go to the gym, but it is really far from the only one.

[relatedposts]The fact is that it is easier to psyche yourself up for your weight training exercise when you do go to the gym. With all of those people around you dedicating their time to getting in shape, there is just no way you will feel like slacking off in your weight training program while you are at the gym. Many gyms even have personal trainers available, who will help you to meet your personal best, by working you harder than you will yourself, and helping to chart your goals. They can even suggest which weight training exercises you should use and how many, to strengthen the muscle groups which interest you.

Before you start doing weight training exercise, however, you should do some cardiovascular stuff. While you can get by quite well without weight training exercise, cardio is absolutely essential to your health. You will live longer, be healthier, and happier, and even have more energy if you do some aerobic activities every day to keep you active. We do not stay young forever, but those of us who get adequate aerobic exercises do stay young for longer than those who do not. Once you start doing that, then you can add your weight training exercise program.

Incline bench press on a Swiss ball

What Is Resistance Training?
Resistance training involves activities that use weights, machines and even body weight to work out the muscles properly. It is also known as strength training or weight training. This can be very helpful in achieving a healthier body.

This kind of training is usually associated with athletes who have to build up their bodies. Most people would think that when resistance training is done, the body will grow bigger. Actually it will not. Resistance training is simply about increasing the strength of the body, not its size.

Actually, this can be practiced by anyone. It basically builds and tones the muscle to give the body a better look. This training program is even very much advisable to the elders. The usual training programs undergone by the elders are standing free-weights resistance or the moderate-intensity seated machine training.

How Does Resistance Training Work?
A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. When the equipment is used, the muscles of the body will be pitted against the weight. The cells of the body will then adapt to the extra weight. This will then result to hypertrophy or the enlarging and increasing of the nerve cells to help in the muscle contraction.

A resistance training program is even very much advised for the elderlyBefore doing any resistance training, it will be best to consult first with the doctor. This goes especially for people who have medical conditions or are overweight. This kind of training is not something that you can explore on your own. You have to know the proper equipment for the needs of your body. The body must also be conditioned first before taking in the weights.

Resistance training can also be done without resorting to the equipment. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that will be pitted against the muscles. So those who are a bit constrained in the budget can still do resistance trainings.

What Are the Benefits of Resistance Training?

1. Increase Bone Mineral Density
Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, there may be problems with the bone mineral density as the remodeling may not be as active anymore. This is especially a problem to post-menopausal women.

Bone mineral density is usually supported by the hormones. To address the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this.

2. Increase Strength
Strong bones and strong muscles will be developed as you undergo the resistance training program.

3. Increase the Range of Activities
When your body is strong enough to carry some considerable weight, then definitely you will also be capable of doing more strenuous activities. You are less likely to be lazy and you can live a more active lifestyle.

4. Reduce the Body Fat
Pitting the weights on your muscle will definitely give it the body the exercise it needs and get rid of the undesirable fats. Thus expect the tone of the body to improve. Even more, expect the body to look better, to be leaner.

5. Improve State of the Elders
For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by the age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders

6. Improve Heart Condition
Regularly doing resistance training can result to a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart diseases is reduced to a considerable extent.

[relatedposts]This kind of training however must be properly done. It requires commitment and consistency. It will have to be done in a regular basis, following a schedule that the doctor or the physical trainer would recommend. If done incorrectly, the benefits of the program may not be enjoyed and it can even result the injury.

The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks. The strength of the body and its overall look are at stake in the resistance training. So you better be sure to do it properly.

Something you need to keep in mind and never forget is that when you exercise, you are training for life. You still may spend an hour a day in the gym, although that will still leave another 23 hours or so for your muscles to function without using any fancy equipment.

Whenever you do any type of exercise, the movement of your body during the exercise is known as the range of motion. The more difficult the range of motion is, the more effective the exercise will be, because your body has to work twice as hard to perform the movement.

Take for the instance the classic dumbbell bicep curl. If you aren’t familiar with the exercise, it is performed by standing up straight with your palms facing forward, and a pair of dumbbells held down by your sides. You’ll contract your biceps to bring the dumbbells up to your shoulder height, then repeat the exercise as many times as you wish.

Using that same movement for exercise on a bicep curl machine, you should sit down, brace your upper arms on a pad, grasp 2 handles that are in front of you, then perform the same movement as above to move the handles in an upward motion.

Now, looking at the muscle contractions in this exercise, you are contracting essentially your biceps if you are using the curl machine, and that is pretty much all you are doing. When you use the machine you are sitting down, which will limit just how much your shoulders give. The machine has several muscles used in this exercise limited to the biceps, as well as the muscles in your forearms and fingers.

Most of the time, when using machine weights, you will always be limited as to what type of exercise you can perform. You must always follow a strict procedure, which is pretty much the same with free weights. Unlike free weights, machine weights offer a certain degree of resistance.

One of the best thing about free weights is the fact that you move a little chuck around to select the weight you want to use. Instead of dragging it over to your exercise area, you simply select it on the machine. When you are tired during a workout, this can be a blessing.

A lot of people argue in the fact that free weights are the best for your body. While this is normally true, many people out there feel that machine weights are the best. There are pros and cons with both machines, although free weights have been around a lot longer and have been proven time after time to achieve dramatic results.

Body builders for example, have used free weights over the years to build very impressive bodies. If you ask most of them about machine weights, they would probably laugh at you and tell you that you need to quit joking around.

[relatedposts]In a nutshell, free weights will use more of your muscles than the machines do, which makes them more effective overall. This doesn’t mean that the machines are a waste of use, as they offer some great advantages. In some cases, it is best to stabilize the muscles that are being used in a movement, which is where machines are the best to use.

The decision on which to use for you should be based on what you hope to achieve with lifting weights and where you plan to use the equipment, such as home or at a gym. Both systems are great for your body, although the free weights are best to use if you want the best possible workout, and always ensure that your muscles are getting the right workouts they need.