Body Weight Exercises : Fit Them Into Your Daily Routine
With jobs to go to, businesses to run, kids to put to bed, dishes to get done, and wives to spend time with, it’s really difficult for most dads to find time to exercise. For example, I have a 3 year old son, a wife who works, and several business ventures I’m involved in. To say my life is hectic is an understatement.
The easiest way I’ve found to stay in shape is to practice body weight exercises. They don’t bulk you up as quickly as lifting weights, but my philosophy is that if situps, pushups, and pullups are good enough for the Navy SEALs, then they’re good enough for me.
Here are some reasons why you should be doing body weight exercises:
Flexibility – Body weight exercises can be done anywhere. Why should we be tied down to bulky exercise equipment and gyms? It’s much easier to do situps and pushups in the basement or living room than it is to drive to the gym when you have kids. When you add static holds and isometric contractions to the mix, you really have no excuse to stay fit. Sitting in the bathroom giving your child a bath? Then do some palm presses! They’re easy to do and can be done anywhere.
Effectiveness – If you’re wondering how effective body weight exercises are, just ask the police officers, firemen, elite fighters, and special forces commandos who live and die by these exercises. They won’t be the biggest guys you’ve ever seen, but they’re all about getting the job done. If you feel like you’re starting to plateau, you can add weights, increase the reps, do variations, etc. It’s easy to find weighted vests to add more resistance to your situps, pullups, etc.
Efficiency – What could be better than free? Body weight exercises are both effective and economical, so there’s no excuse not to do them. Just think, you can finally start saving for that pony your daughter has always wanted! Not only are body weight exercises and isometrics financially efficient, they are time efficient. In certain martial arts there is a big emphasis on “economy of movement”, meaning you shouldn’t exert energy on something if it’s not necessary to do so. Focus on the task before you and complete it with the least amount of effort.
Speed – Body weight exercises are fast. Some say that an isometric contraction can last for as little as 7 seconds for you to start benefiting from it. Isometrics, when done properly, recruit more muscle fibers than more isolated exercises, and the more muscle fibers that are used, the more you build up your strength. If you stay focused, your workout can be done in under half an hour.
Obviously, lifting weights is important if you want to get stronger and build lots of muscle. If we could spend an hour in the gym everyday we would. But with a lifestyle that that has to accommodate so many non-exercise related tasks, body weight training is the best route for the rest of us.
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