Body weight routines
It may not come with the glamour of fancy innovative machines or the latest technology, but the simplest of exercises that utilise your own body weight are ideal to get a full body workout, and to gain a physique that’s well balanced, like the competitive athletes we admire.
To achieve functional movements effectively requires strength, flexibility, balance and working your body in unison as one unit. This will deliver more symmetry to your body and help require less effort in accomplishing a task.
Typical body weight routines include, but are not limited to squats, push-ups, pull-ups, planks, squat-jumps and, of course, burpees. These types of exercises are good at getting the heart rate up and exercising multiple body parts to achieve a full body workout without the stress on ligaments and tendons often suffered in attempting similar movements with free weights.
"Free weight training is always good for any type of endurance athlete. Most common injuries only occur when using isolated muscle activation, whereas with kettle bells, rope, medicine balls and general obstacle training, you develop a much more balanced body and injury-free life," according to Jean-Pierre.
This aspect of your programme should never be overlooked, and certainly not replaced by additional training sessions. For muscle repair and to relieve stress, nothing is better than rest. Besides yielding diminishing returns, ‘over-training’ can lead to serious damage to the body.
Rest can be achieved in short intervals of minutes, overnight sleep and over a period of weeks. It relates to naps, meditation, relaxation or any other activity that allows the body to recuperate and ultimately rejuvenate. Do not let your passion for exercise get in the way of rest and miss the opportunity for your body to show you its appreciation.
Eating a variety of good foods, with the right amount of proteins, good fatty oils and carbohydrates, is essential to achieving optimal energy levels, repairing muscle and feeling good. To get the most out of your programme, it is vital to prepare your food in advance and not get stuck without the right food at the right time.
To know what to eat, when and in what portion size, is a delicate balance. Just like 'Body Builder Joe's exercise regimen, every diet is not the same for each individual. It is dependent on your goals, current health scenario and what you like to eat. There is nothing better than finding nutritious food that you love to help you meet your goals. Consult a qualified nutritionist for a programme and advice on how to best meet your requirements.
One-dimensional workouts have been replaced by multi-dimensional FUN-ctional training that takes advantage of various types of exercises, such as long, slow-burn workouts, like jogging, along with short, impactful, increased heart-rate sessions using your own body weight to achieve optimal results.
So, set your goals, get consistent and enjoy the dividends of commitment to your health and wellness. Oh, and don't forget to have fun while you're at it!
WarriorRic is a motivational artist and change agent helping people to live their dreams by setting goals and creating a personal vision that overcomes challenges that arise from work, school, sports, recreation and life in general. Look out for his articles regularly in DO IT NOW Magazine.
WarriorFit is South Africa’s first obstacle course training gym and located in Silver Lakes, Pretoria. Operating hours are 5 a.m. to 8 p.m. Mondays to Fridays, and 8 a.m. to 1 p.m. on Saturdays. For further information, contact / +27 82 551 2522; or / +27 79 884 2708