The number one trend in physical activity for 2015 is body weight training, according to a survey by the American College of Sports Medicine. Body weight training is inexpensive, can be done with little or no equipment, can be done in a small space, and is a great way to improve our fitness. It is also great for travelers or for those without access to a gym or fitness center.
Body weight exercises include squats, lunges, planks, burpees, push-ups, pull-ups, sit-ups/crunches, glute bridges/pelvic raises, back extensions, or tricep dips. Some of the exercises can use weights, but all can be done without weights or with only minimal equipment. Instead of a weight being the resistance, our body weight provides the necessary resistance to build strength.
An easy workout plan to improve general endurance, flexibility, and strength would include two to three non-consecutive days of eight to twelve body weight exercises. Muscle strengthening exercise should not be done on consecutive days because muscles need rest in order to grow stronger. Aerobic activities (walking, jogging, swimming, or biking) could be done on days in between those sessions. Flexibility and balance activities can be done daily and on rest days.
The 2008 physical activity guidelines recommends 150 minutes per week of moderate aerobic activities (or 75 minutes of vigorous aerobic activities) and two sessions of muscle strengthening activities per week. One set of eight to twelve repetitions per exercise is effective, although two to three sets could be done as well. Moderate aerobic activities are those where you can talk (but not sing) during activity. Vigorous activities would be those where you can only say a few words before you need to take a breath.
Here is a general workout plan example to improve strength, endurance, and flexibility:
- Monday and Wednesday – Body weight exercises for muscle strengthening (see list above)
- Tuesday, Thursday, and Saturday – Aerobic activities, either moderate or vigorous
- Friday – Rest or one more session of muscle strengthening exercises
- Sunday – Rest or light stretching
If you cannot do eight to twelve repetitions of a body weight exercise, either break them up or do as many as you can and increase each week. If you are not sure how to do any of these exercises, there are many resources online. All sessions should include a brief warm-up of slow walking, marching in place, or slowly pedaling a bike. They should also include a brief cool down and flexibility stretches at the end of the session. Consult with your health care provider before beginning a new physical activity program to discuss any health concerns.
Start 2015 with a new commitment to physical activity and improved health!
