Tag Archives: workout

Is Your Workout Program Working Out?

Author:  C. Small

Effective cardiovascular and strength training are crucial factors in many fitness related goals including athletic goals, weigh/fat loss and overall good health.

As I’ve mentioned in previous articles, overall fitness requires you to combine cardio and strengthening exercises with a well-balanced diet.  (To see why, click here.)

But even a well thought out fitness plan requires periodic adjustments.

How many times have you heard people say (or maybe you’ve even said it yourself) that they were reaching their fitness goals but all of a sudden it was as though they had hit a wall.  They couldn’t lose any more weight.  The inches were no longer melting away.  They couldn’t understand why.  They started to get frustrated.

So what did they do?

Some may have fallen off the healthy food diet because some people overeat or eat junk food out of frustration.

Some may have designed a new fitness plan…not bad.

Some may go out and buy new DVD workout programs…good but a bit expensive to buy new DVDs every time you hit a plateau.

Worst of all, some may have quit their diet and exercise plan altogether.

As you can see this problem can be approached in many different ways.

However, most of the time all that’s required is a simple adjustment or “tweak” to your current plan.

Our bodies tend to adapt to the same routine day in and day out.  That’s why it’s important to have a large variety of healthy foods on our diet plan…so we won’t good bored and our bodies don’t adjust to a set caloric intake.

As with your diet plan, you also need to periodically adjust your workout routine.  If you already have a good workout plan, considering making the following changes.

  • Duration: Length of time spent for each individual cardio/strengthening session – increase the number of repetitions or sets in each session.
  • Intensity: Level of difficulty achieved during each cardio/strengthening session – take it to the next level.  For example if it’s easy lifting 10-pound weights, switch to 15-pound weights.
  • Variance: Varying the type of cardio/strength exercises performed each session – include a variety of exercises performed on different days.

If you don’t already have a good workout program and you’re ready AND capable of doing a high-impact program, you may want to consider purchasing either p90x or Shaun T’s Insanity program.  Both programs are designed to enable you to blast right through that wall, in other words avoid that plateau and reach your desired targets. 

Remember, you hold the key to your weight/fat loss – healthier you success.  Don’t get frustrated.  Keep your eyes on your target and keep moving forward.

Until next time,

Carolyn

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

 

FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact <a href=”mailto:cvsbushrod@exercise-and-nutrition.com”>cvsbushrod@exercise-and-nutrition.com</a>. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Cross Train – Get Fit and Lose Fat!

Author: Carolyn Small

Hello Everyone.

I mentioned this in a previous article but I believe it bears repeating: The numbers on your scale do not indicate whether you are fit or fat. They only tell you how much you weigh. Far more significant than your total body weight is the composition of your body tissue. (Click here for healthy body fat percents.)

A small amount of fat is needed for padding the internal organs and as insulation under the skin. However, excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems.

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Being fit decreases your chance of contracting diseases

while carrying excess body fat increases those chances!

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Many of you who are serious about your health work really, really hard to get those numbers down to what you believe are acceptable figures. But, you’re still fat…still in danger of having all sorts or medical issues. Don’t get me wrong, losing weight is good, but you must take your fitness program to the next level.

Winning the Battle against Fat

When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you may not get any farther than just “thinking” about losing fat.

Why? Experts contend that when people exert more effort than what they “think” they’re capable of doing there’s a tendency to lose interest, become weary and dissatisfied. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips for comfort.

It’s at this point that a strong support group is worth its weight in gold. They will remind you of your goals and your purpose for starting the exercise program. They will help motivate you and get you moving again.

But what if your motivation level starts to decline because you’re bored with your workout program?

How do you combat boredom? Cross Training!

After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross training in an exercise program to overcome or break the monotony or dullness of the routine.

Cross training refers to the integration of diverse movements or activities into a person’s conventional exercise routine. The main purpose of incorporating cross training into an exercise program is to avoid muscle damage, eliminate boredom and get improved results.

Cross training – 3 basic components:

  • Endurance exercises to condition the heart, lungs and blood vessels.
  • Exercises to strengthen the muscles. Because you’re doing a variety of exercises, cross training conditions the entire body, not just specific muscle groups. AND, since you’re not doing the same set of exercises every day, you’re not over stressing any particular muscle group.
  • Exercises to improve flexibility, speed, agility and balance.

Cross training is indeed a great way to modify the concept of exercising and losing fat without having to endure monotonous activities.

You can develop your own cross training program, have someone else, such as a personal trainer or, a fitness expert at your local gym do it for you, or you can purchase one of the many fitness programs on the market today. Two of the leading programs on the market are Shaun T’s Insanity and P90X. For more info on each program please check out Max Workout for the Ultimate Weight Loss – Fat Burn and How Does P90X Work? (Note: both of these programs are high-impact.)

In short, getting fit and losing fat does not have to be boring. It can be fun if you choose the right program to follow. Remember: everyone is not the same. You must choose the program that is right for you. If you don’t, you won’t stick with it. You will continue doing the same things that you have always done, getting the same results that you’ve always have.

Best Wishes for much Success!

Carolyn

I keep trying to lose weight… but it keeps finding me!  ~Author Unknown

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FINE PRINT
This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact <a href=”mailto:cvsbushrod@exercise-and-nutrition.com”>cvsbushrod@exercise-and-nutrition.com</a>. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Water Aerobics Routines for All-Around Fitness

Author: Marjorie SaladawaterWater Aerobics

Water aerobics routines are something that can offer a complete physical workout. A complete workout consists of aerobic, resistance and stretching exercises and all these can be incorporated into a water aerobics routine. The best part about water aerobics is that water exercises will work for groups of people that cannot do other types of exercises, such as; individuals that are morbidly obese and persons that have problems with arthritis.

The water aerobics class I attend from time to time is at a new health club and the nice thing about it is you do not have to be a member of this club to take the class. This class has a huge range of people that attend this workout session. It has almost as many men as women and most of the people are 40 or over. The younger crowd tends to opt more for high-impact aerobics and kickboxing.

We usually warm-up by walking against the current in the lazy river and then changing directions abruptly, causing us to feel like we are walking against a brick wall. If you have ever tried walking against the current when it has momentum, you will find that you do not get very far very quickly. Usually the whole class ends up laughing hysterically, but it is a great warm-up.

Next the instructor introduces that aerobic portion of the workout. This is where you increase your heart rate to target workout rate. This usually includes water walking and other exercises that will elevate your heart rate, such as; jumping jacks and kicking exercises.

Then comes resistance exercises and this is where you work specific muscle groups to build muscle strength. My instructor likes to use swimmers noodles tied in a knot to create resistance as they are dragged through the water. We also use water belts that cause resistance and added weight for strength training.

The class ends with a cool down period that involves stretching the muscles and it feels great. These classes usually have music that makes you feel motivated to move. If you have a good instructor, this can be one of the most enjoyable hours of the week. This class offers a complete workout for anyone.

These are the types of exercise classes that are being offered at many health clubs. They offer complete workouts, making it easy for the busy person on the go to get everything they need out of one class.

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FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsbushrod@exercise-and-nutrition.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

3 Strategies to Melt Away Belly Fat

Author: Michael Inglesbelly-fat

You can  melt away belly fat  with three proven techniques for weight loss: cardio training, healthy eating and muscle building exercises. Belly fat is just like any fat that is stored on the body and it comes off in the same way. Hiding it is one option but we all know that that only works to a certain extent. When you have extra fat on your tummy, all you want is to know how to get rid of it.

Here are 3 strategies that will help you melt away belly fat:

1- Step Up the Fat Burning

One of the best ways to melt away belly fat is by stepping up your heart rate and stoking your body’s fat burning furnace. It is true that any kind of sustained exercise burns extra calories but when you exercise to increase your heart rate, you burn even more calories as your body taps into your fat stores even more quickly. This is accomplished with cardiovascular exercise.

It does not matter which type of exercise you do as long as you are sustaining your workout at a rapid rate. First, you need to determine your target heart rate range, and then you should work out at the top of that range. Anything above can be dangerous and anything below will not be as effective. Whether you choose to power walk, swim, dance or bike, you can burn extra calories and melt away belly fat in just a few weeks with regular exercise.

2- Eat Smart

Cardiovascular exercise will not do much if you are taking in more fat and calories than you are burning.  It is equally important to follow a healthy diet plan to achieve the maximum benefits of exercise. Cut out all fats and sugars from your diet and increase lean protein and complex carbohydrates.

3- Build that Muscle

Strength training tones the muscles all over the body and can firm up your belly area, too. With strength training, the more muscle you build, the more fat you will burn.

If you really want to  melt away belly fat , use all three of these methods and you will see fantastic results in just a few weeks!

Proper Nutrition is the Key to Health & Vitality!

Author: Chuck Arnonevitamins2-210_2

We all need to start somewhere with vitamins as our soils that grow our foods have been depleted of their nutrients over a period of decades! Liquid vitamins are better for a few reasons. They are easier for the body to digest and absorb than hard pills.Liquid vitamins are formulated at or near the concentration of body fluids and by virtue of being liquid, are not as concentrated as pills and tablets therefore loading capacity is less likely to be exceeded.

These vitamins are better than pills because they have better absorption and faster assimilation rate than pills. It is a lot better for your digestive system and is the same vitamins that you find in any supermarket or health store, but are suspended in a liquid vitamin mixture. This new method of taking liquid nutritional supplements is becoming extraordinarily popular in today’s progressive healthcare marketplace. These vitamins are available in the form of multi-vitamins as well. The liquid multi-vitamins offer a whole host of health benefits, both at physiological and psychological levels.

Liquid vitamins are the wave of the future and liquids work 9 times faster than pills. They bypass the digestive tract and are absorbed into the bloodstream, not to mention what it would also do for our city sewers, since pills are not efficiently absorbed into your bloodstream. Minerals do not always readily absorb in the body because they attach to larger molecules. A liquid vitamin supplement that uses amino acids is the best to enable mineral molecules to absorb. The benefit can be derived from every essential ingredient.

When starting your regimen with a multi-vitamin, results are not instant and require time to clean out and bring your body back to a healthy state. The first days to weeks you start your program with liquid vitamins, your body will go through a cleansing. These products are so effective that they will get into your tissues and push out the toxins that are stored in the cells. Additionally, the AMA (American Medical Association) is now recommending that everyone take a multi-vitamin to supplement their diet.

Supplements will not compensate for fatty fried foods, high intake of carbohydrates and imbalanced nutrition. It can on the other hand, compliment your nutrition, reinforce your immune system and top off the missing nutrients in your diet. Multivitamins vary in quality and not everyone will be able to do the same regimen. Supplementing your body with colloidal minerals and vitamin nutrients can help create the optimal environment in the body for maximal life expectancy by replenishing nutritional deficiencies. There are some Eastern cultures that have people routinely living to ages in the range of 120 to 140 years old (ex: the Hunzas). Supplements must be taken on your off days from training just as well as when you are working out. It is on your off days that your body is recovering from strenuous workouts and needs the proper nutrition to support muscle growth.

Get started on a daily vitamin regimen with the health supplements of high quality. In fact, they help you with more than vitamins and minerals not in your diet. In one daily dose you will get nutritional items proven to improve your digestive system, bones and joints, your immune system, your energy level, your heart and blood circulation and your mood and memory and ability to combat stress! Studies have shown that vitamins, especially liquid vitamins can boost your health and vitality!

Antioxidant vitamins have been said to be extremely helpful in preventing the oxidation of LDL, and consequently the accumulation of fat clogged arteries. However recent research is indicating that there is no link between antioxidant vitamins and prevention of coronary disease. Antioxidants have just started becoming talked about and mainstream. Even a few years ago, not many people could tell you what they are or the foods you can get them from.

Let’s look at this in an easy to understand way of improving your health as quickly as possible without harming yourself! Today’s lifestyles are hurry up and rush around, not to mention the smog in our cities and day to day stress of life. All of us including our children need to be on a daily routine of vitamins. The difference in staying healthy and living a long productive life.

Tips for Quick Workout Recovery

Author: Grace SoongDrinking Milk

You can carve a firm, sexier body by doing nothing. That’s because  relaxation and recovery are just as important as your workout sessions.  When you exercise, you tear down muscle fibers.  As the fibers regenerate, they become bigger and stronger. It’s during this recuperation that your body transforms.  While  personal training in Rochester , NY I always remind my clients to rest, stretch and listen to their bodies…

Get enough sleep

Your body reconstructs itself best when you’re asleep.  Sleep deprivation also disturbs  your normal hormone levels therby depleting you of needed energy to get you ready for a good workout.  Not only will you  get an ineffective workout but you will also crave for sugar as an alternate  energy source.   In a recent study of 1,000 volunteers at Stanford University, subjects who did not get enough sleep per night had a higher body fat content compared to their constituents who enjoyed at least seven or eight hours of sleep.  

Take days off from your workouts

Give yourself a minimum of 24 hours between workouts.  Take at least one day off every week. You can still get great results from  strength training  twice a week.  Don’t strength train more than five times a week because all your hard work won’t get you anywhere if your don’t let your body recover.

Do not ignore aches and pains

Ignoring muscle soreness or tightness just presents you with larger issues. If you feel any pain while exercising, stop your workout completely. If you feel tightness, pause to stretch.  Better yet, stretch after your warm-up and at the end of your workout to keep your body functioning at its finest.

Avoid anti-infammatory drugs and pain killers

Delayed-onset muscle soreness, or DOMS as it is called by exercise physiologists, is characterized by sometimes muscle tenderness, muscles weakness and a decrease in range of motion.  It usually peaks about 24 to 72 hours after an extreme  cardio-vascular  or strength exercise event.  Although anti-inflammatory drugs do appear to reduce muscle soreness during DOMS, studies show that they may slow down the muscles’ ability to repair the damage.

Eat appropriately

According to a study in the Journal of the International Society of Sports Nutrition, subjects who snacked with a 4-to-1 ratio of carbs to protein within 30 minutes of their workout offset muscle damage the most. That’s because after a  workout your body is damaged  and depleted of energy.  It requires immediate attention.  You’ll also get the most immediate bounce-back if you drink your snack in liqiud form because your body absorbs liquid faster than solid foods. You can purchase ready to drink protein shakes at most grocery stores.  Keep fat and sugar to under 2 grams per serving.  Have your shake with an apple, small banana or ½ cup of berries.

Five Easy Ways to Burn Fat!

Author: Grace SoongMartial arts fitness

Estimates show that up to 60 percent of our society is  overweight .  Americans, on average, gain about five pounds a year once they hit that 30-year mark. We all know that the best way to avoid getting fat is to not let excess calories cross those lips in the first place. However, what can we do to help us balance exercise and food consumption?  Here are 5 simple and easy ways to do that:

1. Cardiovascular Exercise

Doctors and fitness gurus have praised cardio-vascular or aerobics exercise as key to effectively burn fat.  To achieve weight loss you must participate in at least three weekly cardio-vascular workouts. This can be interpreted into 20 to 30 minutes of intense physical activity that gets your heart to beat at an average rate of 60 to 90 percent of its maximum.  As a rule of thumb, you can calculate your maximum heart rate by deducting your age from 225.  For example, if you are 45 years old, your maximum heart rate is 180 beats per minute; 60 to 90 percent of this would be 108-162 beats per minute.  The type of exercise isn’t as important as its influence on your heart and breathing rates. Cardiovascular exercise involves working the major muscles of your body in a continuous, flowing fashion. Choose activities you enjoy such as jogging, brisk walking with your dog, biking and dance-fitness classes such as  Jazzercise .

2. Strength training

There is a lot of confusion regarding  strength training , even among people who train on a regular basis. When you lift weights you challenge your body against a controllable form of resistance. If done correctly your muscles will adjust and grow stronger as it anticipates a more difficult workout.   This muscle growth will take the form of a sculpted and more toned figure.  Depending on your age and gender, it will usually not turn into big, bulky muscles. Unfortunately you may not see results right away because of that layer of fat that floats over every inch of your sculpted body.  However, an increase in lean muscle, no matter how little, will result in an increased basal metabolic rate.  Basal metabolic rate is the number of calories you’d burn even if you stayed in bed all day.   Almost 90% of the calorie burning take place inside muscle tissue, it’s logical to assume the more muscle you have — the more fat you’ll burn just to exist. Therefore, when accompanied by a steady decrease in food supply and a 24-hour-a-day increase in demand for fuel this will result in major fat loss.

3. Flexibility Training

Flexibility training such as yoga or Pilates increases the productiveness of the rest of your fitness routine. One, it minimizes injury and recovery time.  Two, it reduces next day soreness. Three, it improves balance and speed of movement.  This allows you to carry out more work in less time.   Inserting stretching exercises into your strength training routine will keep you moving between sets.  This will mean an increased calorie consumption of your workout. Many fitness enthusiasts and body builders, who at one time wouldn’t be caught dead in a “plank” pose, now find themselves attending regular yoga or Pilates classes — and still remain lean and fit as ever.

4. Sleep and Rest

You’ll be surprised at how lack of sleep (or rest) is the cause behind many failed weight loss efforts. Remember, too much of a good thing is also not commendable. When you put together a fitness and weight loss plan, make sure that you get back to normal between workouts. Wait  at least 48 hours between full body strength training sessions and cut back cardio-vascular exercises to no more than 3-6 hours per week. Do not over-train. Your body will break down, you’ll lose lean muscle mass (which you’ve been working so hard to gain) and eventually get fatter.  Go to bed earlier, wear earplugs or do anything to get a good night’s sleep.  The body’s recovery processes goes into high gear during sleep.  Get at least 7 or 8 hours of thorough, restful sleep every night.

5. Stress Reduction and Meditation

Meditation has been known to decrease the body’s reaction to stress.  It alleviates several stress-related health problems. Few people recognize that it can raise the body’s DHEA level, an anti-aging hormone. DHEA is a predecessor of testosterone, which is necessary for muscle growth. Unfortunately, DHEA and testosterone levels decline with age. Independent tests conducted on people who meditated daily revealed that DHEA levels were restored to more youthful levels.

On the flip side, stress has also been found to generate high levels of the naturally occurring hormone cortisol.  This hormone is produced by the adrenal glands. When cortisol is secreted, it causes a failure and malfunction of muscle protein.  This leads to the release of amino acids into the bloodstream, and raising blood sugar levels.

Any form of stress reduction can balance this hormonal imbalance. Try to visualize how you’d like to look, or imagine yourself pursuing activities you once delighted in. This visualization technique has been discovered to relieve stress and increase your odds of achieving goals you’ve set.   I

f your fitness goal is to lose fat, take these five simple suggestions and combine them with a sensible eating program.  You’ll be on the road to a lean, healthy and contented fitness routine that you’ll be able to maintain for a lifetime.

Creatine Safety – Facts and FAQs On The Safest Bodybuilding Supplement

Author: Robert  William Lockecreatine300

Creatine safety has had a lot of hype in the sports and medical press and there have been inaccurate and misleading reports about its safety. Bodybuilders started using this supplement in the 1990s when they found that this supplement stimulates the uptake of amino acids in proteins thus creating muscle growth. Since then there have been literally hundreds of studies on the creatine effects and there have been no safety alarms at all apart from some minor side effects.

If you ask any bodybuilding expert if they have had any problems with creatine safety I would say that at least 95% will shake their heads and say that they have had no problems at all. I know that some people have had kidney and liver problems but the number is very small and may have been due to overdosage. Also, if there had been any problems, I think they would have surfaced by now. I know some bodybuilders who have been taking them since the 1960s and they are still around but just a bit older!

Other side effects have been recorded but the numbers and severity of these do not merit any alarm. Some people have reported nausea, stomach cramps, muscle cramps, kidney stones and some gastro problems. Sometimes dehydration is a problem but that can easily be resolved by keeping a bottle of water handy during a workout. Actually creatine safety gets a very high score on any scale. It is not only safe but legal as well. Which is more than can be said for some very doubtful substances on the bodybuilding circuit.

Some people say there are creatine safety issues with the purity of the product you buy. This is especially important if you are looking for the best creatine supplement to buy. The European Food Safety Authority (EFSA) have pronounced on this as this substance is not only used for bodybuilding but also for weight loss and anti-aging treatment. They have said that as long as the purity of the creation is guaranteed, there should be no problems at all with this and provided that the dosage of 3-5 g a day is not exceeded. As creatine is a natural substance produced by our own bodies and derived from foods such as red meat and fish, there are no risks in taking in extra amounts.

When looking for the best creatine supplement to buy, look out for false claims and also keep in mind that there is no FDA regulation of the manufacturing of these products, neither on the claims they make. That means going for a reputable company which has been on the market for some time and which can offer you guarantees on the purity of the product they are selling.

Bodyweight Strength Training: Recommended For All-Purpose Strength

Author: Eddie Lomax

Mention strength training, and weight lifting or using machines immediately comes to mind.  But there are many types of strength, not just “maximum” strength.  I want to show you how bodyweight strength training is excellent for increasing each type of strength and why you should use your own bodyweight first and as an ongoing part of your strength training.

One-Hand-PushupSo, what is strength?

Well, a simple definition of strength is the capacity your body has to exert muscular and skeletal force against a resistance.  The resistance can be the weight of your own body,  the weight of something else or both.  So, the larger capacity you have to move your own body or a foreign object in your environment, the stronger you are.

And being stronger has its benefits:

-    You can do more with your body and objects you find in your environment
-    You reduce the risk of injury because of increased ability to control your body and other objects
-    You gain confidence knowing there is strength behind your movements
-    You can overcome the challenges of sport, work and life easier
-    And you look better because your strength is visually apparent in strong muscles

But the truth is, there are many different kinds of strength.  And I believe each one can be improved upon with bodyweight strength training.  Here we are going to look at the three main types of strength: maximal strength, explosive strength and strength endurance.

Bodyweight Training For Maximal Strength

Maximal strength is the amount of force that can be generated from one, all out effort, regardless of time or bodyweight.

Some people say weight training is best for maximal strength training, and for some exercises they are right.  However, many trainees are using weights to perform exercises because they can’t handle the weight of their own body.  For example, many men and women do Lat Pull Downs because they can’t do pull ups or chin ups.

There are many other bodyweight exercises that can build maximal strength.  How about one-arm pushups or one-leg squats as strength builders?  Most weight lifters can’t perform these exercises, regardless of the weights they use in their training.

Bodyweight Strength Training For Explosive Strength

Explosive strength is strength per unit of time, and is also known as speed strength.  So, this is how much force you can generate in the shortest amount of time.  In terms of bodyweight training, it means how fast you can move your body from one position to another.

Think of explosive movements like jumping squats or plyometric pushups where your body is propelled with such force it actually leaves the ground.  Is this type of strength important?  You bet it is!

Bodyweight Strength Training For Strength Endurance

Strength endurance is the amount of force you can generate for an extended period if time.  It is the ability to be as strong as possible as long as possible.  This type of strength is characterized by being able to perform a movement repeatedly without being overcome by fatigue or sacrificing form.

When you think of bodyweight strength training, this is normally the type of strength people think of.  Rhythmic, repeated bodyweight calisthenics for example builds strength endurance.

As you can see, there are a lot of different types of strength.  And you can train each one by using the weight of your own body.  No outside resistance is necessary.

Think of it this way.  The training you do is specific.  If you do a certain type of exercise, you become better at that exercise.  So, if you are training for all-purpose strength (which included maximal, explosive and endurance strength) where the object performing the movement is your own body, there is no better tool than bodyweight calisthenics.

Bodyweight strength training should be the starting point, and a continual part, of everyone’s over-all workout program.