Unless you are living under a rock in recent years, you have undoubtedly heard you would be better if you raised the weights. Weight training, studies show, can slow muscle loss that comes with aging, increase bone density and increase the burning rate of calories from the body in up to 300 calories per day. But despite all the good news about strength training, most people are not doing this: only 15% of the Americans strength train at least once a week, according to the association of sporting goods manufacturers. Some are intimidated by gymnastics rooms, but reluctant to invest in domestic equipment. Some travel too much to rely on a formal weight training program. And some have a different reason: "I detest weight survey," says Eric Erentoft, a 30-year advertising sales representative for a computer company in Los Angeles. Eric did not get a dumbbell in almost 10 years. "It's hard to drive to a gym where you have little human interaction and stood up to go to some rusty lead piles," he says. "And do this at home is even less interactive. Ugh" The good news is that you do not need to use weights for the strength train - or at least not the weights found only in a gym. In fact, at a meeting of April 2000 of the American College of Sports Medicine, fitness experts spoke with a crowd packed in alternatives. ErenStoft, as it happens, is in something. "I can get strong without lifting weights," he says. Instead of spending time in solitary purification of pumping iron, ErenStoft makes some quick sets of sit-ups and push-ups and a handful of exercises that use body weight as resistance, and everything is done. Why a "weightless" workout works -
Good Weight Loss Workout - A No-Weight Workout
How ErenStoft, you can also work some simple equipment on your regime. Both specially designed rubber bands and rubber tubes with handles can add resistance, as well as simple household items. "To increase resistance when you are doing squats, for example, you can do something as simple as soup cans or water jugs filled with water," says Bryant. What's more, two of the hottest exercises, Yoga and Pilates, also fit into the "no weight" project, says Rothenberg. Many of the poses in Yoga require to use their own body weight to carry muscles. Take the pose "warrior", for example. It is essentially a lunge, which works the muscle in front of the thigh. Pilates is a series of exercises that involve slow and accurate movements - using your body weight or specially designed machines - to work your muscles. You can work your abdominal and leg muscles, for example, pushing against a bar on springs or raising your legs when they are attached (by belts) to a pulley. If you choose to use some equipment or forgo strength training tools completely, what is most important is to find a routine that you can get with - exactly what Eric ErenStoft did. "Why go to a gym and get angry with a set of metal plates?" he says. "I like what I'm doing now, and it's working fine." originally published on updated on December 19, 2001
Why a 'no weight' workout works Resistance is essential to make a stronger muscle. When a muscle has to work against a load placed on it, it adapts to stress, creating new muscle fibers and making neurological changes that finally make it stronger, says Ben Hurley, PhD, strength training researcher at the University of Maryland. And while weights are useful resistance tools, they are not the only ones effective. "Muscles respond to just about anything that offers resistance," says Cedric Bryant, PhD, exercise physiologist at Stairmaster Sports. "They do not know the difference between a dumbbell, a $ 2,000 equipment or their own body weight." for the vast majority of people who simply want to be strong enough for the tasks of daily life, strength training without weights is enough, says Bryant. And if pure aesthetics is your goal, you are also lucky. "If you strengthen without weights, you will look more toned and well turned," says Beth Rothenberg, a personal trainer teaching at the University of California in the University of Los Angeles Fitness Instructor Program. Weight training has other advantages as well. For one thing, he travels well. "You can fall anywhere and make 20 pushups," says Rothenberg. And since you do not have to worry so much about the proper way to train without weights, it's a good place to get started if you're a beginner for strength training. Build strength you can actually apply is also particularly suitable if you are just interested in "functional force" - the type of power you need not to wrap a dumbbell, but to load a groceries bag. "Exercises like push-ups help you with the real things you do, like pushing the sofa to the other side of the room," says Rothenberg. It is certain that there are limitations to train without weights, particularly if you are exercising that depend exclusively on your own body weight. "You can not increase weight, so it's hard to make the muscles work more than they are accustomed," says Hurley. "This limits your strength gains. And since there were no studies looking at the effects of training without weights in bone density, we do not know if it works so well to keep bones strong." Also, if you are training with weights for some time and then change for weightless training, you can lose some of your initial strength gains. Still, if the choice - as it seems to be for most people - it is between doing nothing and strength training without weights, fitness experts will advise the last every time. Training from anywhere and your weight training is not bothered either. You just need to remember some do-anywhere exercises:
Sit-UPS for abdominal muscles
Push-ups for arms, chest and shoulders
Dips for the back of the arms
Crouches for muscles on the back and front of the thighs
Calf rises to the bottom of the leg.
How ErenStoft, you can also work some simple equipment in your regime. Both specially designed rubber bands and rubber tubes with handles can add resistance, as well as simple household items. "To increase resistance when you are doing squats, for example, you can do something as simple as soup cans or water jugs filled with water," says Bryant. What's more, two of the hottest exercises, Yoga and Pilates, also fit into the "no weight" project, says Rothenberg. Many of the poses in Yoga require to use their own body weight to carry muscles. Take the pose "warrior", for example. It is essentially a lunge, which works the muscle in front of the thigh. Pilates is a series of exercises that involve slow and accurate movements - using your body weight or specially designed machines - to work your muscles. You can work your abdominal and leg muscles, for example, pushing against a bar on springs or raising your legs when they are attached (by belts) to a pulley. If you choose to use some equipment or forgo strength training tools completely, what is most important is to find a routine that you can get with - exactly what Eric ErenStoft did. "Why go to a gym and get angry with a set of metal plates?" he says. "I like what I'm doing now, and it's working fine."
No Equipment INTENSE FULL BODY CRUSHER - HIIT WORKOUT I no repeat I stronger together - Good Weight Loss Workout
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