Bodyweight workouts are back in action. Holistic wellness expert Dr Mickey Mehta lists out some of the perks of this workout style.
Human intelligence assumes its own shape, size, form and weight. So your weight is good for you, your shape and size are good for you in their most natural form. This has to be functionally optimised, by which we mean, we should also use the challenge of our body’s weight to work against in workouts. Using the strength of our shoulders, back or legs while lunging, squatting, or using our weight for practising yoga asanas, postures, functional training, or calisthenics, ensures that we never enter the risk zone of any damage.
The Right Equation
Generally, workout injuries stem from disproportionate workouts in terms of pace, intensity, and pushing and pulling heavy weight. Using your body weight offers a safety net and gives you exactly what you need for day-to-day living. That is the only strength you will require. Anything more than that will be a waste. It will be a depletion of energy and exhausting yourself unnecessarily by burning those extra calories.
Research confirms the benefits of strength training in the management and occasional prevention of a wide range of illnesses, including osteoporosis, diabetes, heart disease, and arthritis. It can also help you keep a healthy weight, preserve vigour, and simplify daily chores.
The Benefits Of Bodyweight Workouts
Bodyweight workouts involve exercises that use your own body’s weight to provide resistance. They can be beneficial for several reasons:
Convenience: Since bodyweight exercises don’t require special equipment or a gym, you can perform them practically anywhere. Therefore, they are perfect for those who frequently travel or would rather work out at home. When you wake up, begin with simple stretching. You can work out at home using a table, chair or wall for support.
Cost-effective: You don’t need any costly equipment to develop strength and endurance. Try exercises like planks, push-ups, lunges, and squats. For a full-body burn, mix and match exercises to create customised circuit training.
Versatility: From simple workouts like push-ups and squats to more complex ones like handstand push-ups and muscle-ups, there are a plethora of bodyweight exercises that focus on various muscle groups. This diversity lets you focus on particular areas and push yourself constantly.
Enhances Functional Strength: By imitating natural motions, bodyweight exercises enhance your coordination and overall functional strength. They can improve balance and stability by using several muscle groups at once.
Scalability: From novices to expert athletes, anyone can benefit from bodyweight exercises. Push-ups, for instance, can be made harder by adding plyometric motions, or easier by performing them on an incline.
Promotes Flexibility: Many yoga poses promote flexibility and joint mobility because they require a wide range of motion. This can reduce the risk of injury and contribute to better overall physical health.
Cardiovascular Benefits: Cardiorespiratory fitness and musculoskeletal health are challenging and often a barrier to exercise adherence. Exercises like chest press, leg extension, latissimus dorsi pulldown, leg curl, shoulder press, and seated heel raise resistance training have benefits similar to traditional cardio exercises.
Enhances Muscle Endurance: By engaging in high-repetition bodyweight exercises, you can extend the duration of your physical activity.
Improves Body Composition: Consistent bodyweight training will help decrease body fat percentage and increase lean muscle mass – which enhances body composition and gives the appearance of being more toned.
Promotes Mental Well-Being: Bodyweight exercises release endorphins, which can improve mood and lower stress levels. This is true of all forms of exercise.
Workin’ Out
Health, healing and wholeness through workouts are the ultimate goal. One of the biggest draws of bodyweight workouts is that they allow you to be creative while still being productive. The key things to remember are: challenge your lungs, pay attention to your heart, regularise your hormones and focus on overall conditioning. So, go on, find exercises that work best for you and take a step towards healthy and happy living.
