FRIDAY FIT TIP: TOP HOT TRENDS FOR 2016 #2 – BODY WEIGHT TRAINING by Mark “Coach Rozy” Roozen

FRIDAY FIT TIP: TOP HOT TRENDS FOR 2016
#2 – BODY WEIGHT TRAINING
by
Mark “Coach Rozy” Roozen

As we spoke about last week – over the next few weeks we’re talking about the top 10 HOT TRENDS for 2016. #1 was WEARABLE TECHNOLOGY. (Go back and check out of the hot trends in the fitness industry) Today, we move to HOT TREND #2 – BODY WEIGHT TRAINING. Bodyweight training (or strength training exercises that do not require free weights or machines) ranked second on The American College of Sports Medicine’s survey for 2016. Using our own body’s weight in our exercise program and to train is nothing new.

We see all the time that fancy new gym equipment and trendy fitness classes come and go, but we’ll always have a tool that we can exercise with at any time and in any place: OUR BODIES!

I have some buddies in the industary, and speak to others that workout and are skeptical of a workout that doesn’t use machines or heavy weights. Research shows, when done right, bodyweight workouts can boost strength, endurance, and power, and if the program is designed right – can burn through major calories. Have some doubts yourself – lets take a look at our 6 Bodyweight Benefits of Training.

Six Bodyweight Benefits

Convenient: Adding weights, pumping iron and being able to up the resistance to a workout has benefits. But using your own bodyweight can trump free weights and machines when it comes to convenience of training. With your own two hands and feet (and everything in between), you can accomplish a sweaty and effective workout anywhere–your living room, a hotel room, or outdoors in a minimal space. Bodyweight workouts can be intensified with a few easy to use items; bands, chairs, benches, etc., but it’s not a necessity.

Inexpensive: Although bodyweight moves can be performed at a gym, all you really need is your own body – which you have wherever you go and whenever you want to workout. No need to sign-up at a gym, or wait to get to a certain spot to train. From outdoors to home workouts, you have your “workout machine” with you – YOU.

Efficient: With no dumbbells, kettlebells, or barbells in the way, no weights to add or take off, and no waiting for a machine to open up, transitioning from one move to the next takes little time. If you’re looking to get in some cardio and burn more calories, with less rest, your heart rate maintains its elevated level, an important factor for calorie burn. When done for weight loss and cardio work, you can set up your bodyweight workouts as interval training, meaning alternating bursts of intense activity with periods of no- or low-intensity activity. This has been shown to be more efficient than steady-state cardio – and you burn more while increasing your intensity.

Customizable: Exercise machines are limited in range of use by their settings, but bodyweight exercises have a multitude of modifications for any fitness level. Take the push-up: varieties range from knees-on-the ground all the way to clap and handstand push-ups can challenge a workout. For lower body and using the lunge as an example; you can change directions, do it from an incline, make it more dynamic by adding in Split Jump Lunges. The only limit to a Bodyweight workout is your imagination.

Multifaceted: There’s a reason the squat and push-up are recommended exercise: Both are compound movements, meaning they engage multiple joints and work more than one muscle group at a time. By doing compound exercises, you get in the habit of training MOVEMENT and not just MUSCLE.

Heart-Pumping and Strengthening: One of the most important benefits of bodyweight exercise is its ability to improve your cardiovascular endurance and muscle strength all at once. Frequently changing your position keeps the heart rate elevated, while body weight and gravity work together to strengthen muscles. One small study showed just one bout of 10 sets of 10 squat-jumps produced beneficial change in muscle fibers. One thing to keep in mind – if it’s pure strength you want to build – doing those combination or circuit training programs might not help you gain maximal strength.

These are just a few key reasons to try BODYWEIGHT TRAINING in your program this year. Need some help on ideas on what to do; stop by one of Coach Rozy’s Bootcamp Classes and see how we incorporate bodyweight training and movement into our programs. Or if you want some one on one time, reach out to use at rozyroozen@gmal.com and we’ll get you more information.

Look back here next week for our FRIDAY FITNESS TIP and HOT TREND #3 – HIGH INTENSITY INTERVAL TRAINING (HITT).