Bodyweight training 101

 

Are you trying to get back in shape? Is that even worth it to join a gym? Should I lose weight or build muscle first? Many times, physiotherapists prescribe bodyweight exercises as it provides multifaceted beneficial effects to patients. Some of the benefits of it are -

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1.Complexity

Bodyweight training optimizes the engagement of the body’s muscles and bones. It requires extra body control and joint stability in comparison to most free weight exercises and of course to machines and other training modalities as well [1]. As a result, it recruits more of your stabiliser muscles and challenge your body and mind more without you realising.

2.Convenience

You do not need any equipment to perform bodyweight exercises, and you can always adjust the difficulty or intensity of the exercise in bodyweight training. For example, if a full push-up (on the toes) is too hard, try a kneeling push-up. If it is still too hard, try a wall push-up. I am sure you will learn a lot about your own body through bodyweight training. In addition, you can perform bodyweight exercise anytime and anywhere, at home, in the office, or even on the Metro (do not recommend :P).

3. Effectiveness

Bodyweight moves can improve your cardiovascular endurance and muscle strength at the same time [2].

You get a cardio workout from changing positions and elevating your heart rate while your body weight and gravity work together to help you build muscles [3].

Bodyweight training is also functional and can improve your mobility, flexibility and core strength all at once [4]. Physiotherapists often use bodyweight exercise to activate core muscles, address imbalances and correct posture too.

If you want to know if you are physically ready or want to learn how to best utilize bodyweight training, please give us a call at (02) 8411 2050. At Thornleigh PerformancePhysiotherapy, we can give you an accurate diagnosis and treatment to help you get back in action as soon as possible. We are conveniently located near Beecroft, Cherrybrook, Hornsby, Normanhurst, Pennant Hills, Waitara, Wahroonga, Westleigh, West Pennant Hills, and West Pymble.

 
 

References:

  1. Harrison JS. Bodyweight training: A return to basics. Strength & Conditioning Journal. 2010;32(2):52-55.

  2. Carneiro M, de Oliveira A, Martins F, Souza A, Nunes P, Orsatti F. High-intensity interval body weight training promotes different adaptations to combined training in body composition and muscle strength in young women. Science & Sports. 2018;33(3):e105-e113.

  3. Carter S, Jones M, Gladwell V. Energy expenditure and heart rate response to breaking up sedentary time with three different physical activity interventions. Nutrition, Metabolism and Cardiovascular Diseases. 2015;25(5):503-509.

  4. Poti K, Upadhye JA. Effect of calisthenics workouts for weight loss and flexibility. 2019.

 
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