Getting A Great Workout Without Weights
By Mack Atkinson

What is a Workout without Weights?

A workout without weights is a strength training exercises done without the use of free weights. The exerciser’s own weight provides the resistance for his/her movement. This form of workout is portable, simple and can be created by a rookie or a professional. The goals of these workouts are to strengthen various body muscles: abs, pecs, shoulders, arms, legs and cardio. They also aim to tone and improve the appearance of the body. A final goal of these body weight workouts may be weight reduction.

A workout without weights is widely-accepted in most modern gyms today. Despite machines being common in most health clubs, it is universally accepted that exercises using body weight have wider benefits.

This type of training is more necessary than ever. We have become a sedentary society. Machines have replaced a lot of physical labor. Many workers have become technicians of machines instead of human machines. Consequently we are sitting for longer periods of time, adding to our woes of becoming less active. These types of programs are seen as a good solution because little equipment and space are required. They can be done anywhere and at any time. The exercises used can be tailored to the ability, skill and tastes of the exercisers.

Six primary Movements Of A Workout without Weights

Six primary movements should form the basis for workouts. These are motions your body makes every day to perform daily functions at home and at work. In fact, these movements are so familiar that full body workout might be done simply completing household and yard tasks such as: vacuuming, window washing, scrubbing walls and counter tops, raking and hoeing and shoveling snow or sod. All of these and other daily activities, such as child care, involve doing: squat, lunge, lift, push, pull and twist.

Cautions:

While any routine which combines natural movements: squat, lunge, lift, push, pull and twist will provide a good workout without weights. Professionals caution that exercises should include moderation, variety and avoid repetition that could strain overworked muscles. It is also important to include exercises for cardiovascular muscles in each of your thirty-minute routines. A rest day between exercise days is also recommended-unless you are a housewife or mother! Then your fitness regime is almost built into your day. No day off for you!

Conclusion

These routines have few rules or mandatory exercises. Variety is important. The number of repetitions of each motion will vary with age and fitness of the exerciser. Warm-ups are important to get muscles ready. It is also important to remember that the body needs a day of rest between exercise days and that a long exercise period is not necessarily better than a short one. Quality is important in your training programs. Many excellent references and professionals are available to help you develop your programs. The key is to include the basic body movements: squat, lunge, lift, push, pull and twist into your workout without weights.

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