Strength training without equipment is a training that uses the weight of your own body. Its purpose is to burn fat, shape a muscular figure and improve the strength of the exerciser. Strength training without equipment is intended for practically everyone, also for people who do not have time for systematic training. What is strength training without equipment and what are its effects?
Strength training without equipmentis a training in which you use your own body weight as resistance. The purpose of strength training is to burn unnecessary fat, develop an even physical fitness of the entire muscular system and improve the relative strength, i.e. the maximum strength that an exercising person can achieve in relation to their weight. This is achieved through exercises such as rompers, push-ups, squats or running with high knee lift.
Strength training without equipment - who is it for?
Strength training without equipment is intended for anyone who wants to improve the body's efficiency, burn unnecessary fat and / or get a muscular figure. It is also recommended for people who do not have the time and willingness to train systematically, but do not expect visible results, but simply want to exercise from time to time.
Strength training without equipment can also be performed by people who regularly train in the gym and have experience in exercising with sports equipment. Then this type of training can be a springboard, variety or supplement to gym exercises.
Strength training without equipment - rules
Strength training consists of several elements:
1. Warm-up
Strength training should be preceded by a 10-minute warm-up (then you can jump rope, ride a training bike, jump).
2. Proper training
Strength training without equipment is circuit training. This means that the exercises are performed one after the other, with little gaps in between (the ideal would be if the entire circuit was done continuously). Traditional strength training consists of 10-12 exercises for individual muscle groups, and the number of repetitions and the load depends on the intended goal:
- the least load they requireexercises aimed at burning unnecessary body fat. Then it should be small (so that the exercising person could perform about 15-20 repetitions). After completing the circuit, take a 2-3 minute break, and then repeat the whole process one or two more
- Increasing the load, i.e. stronger pressure on the muscles, requires exercises aimed at building them. In this case, the number of repetitions varies from 8 to 10. After completing the circuit, take a 2-3 minute break, and then repeat the whole process 3-4 more times
- the greatest effort is required for strength exercises, the number of repetitions of which varies from 3 to 5. After completing the circuit, take a 2-3 minute break, and then repeat the whole process 3-4 more times
Strength training without equipment is recommended to be performed 3 times a week, preferably every two days. This gives your muscles time to recover and builds strength. Otherwise, the effects are counterproductive.
Find out more: Rest after training - 7 tips on how to regenerate the body to maintain the effects of exercise
Some people believe that morning training gives the best results. Just get up 30 minutes early, drink a glass of water, and spend 20-25 minutes warming up and exercising. Thanks to the morning training, you can burn unnecessary fat faster. In addition, it provides the necessary energy for the rest of the day and ensures a he althy sleep at night. Unfortunately, after the morning training, you feel increased hunger, so you should control your meals.
3. The so-called cooling down
After training, spend about 20 minutes on exercises aimed at "calming down" and relaxing your muscles and the whole body.
This will be useful to youCalisthenics is a variation of strength training without additional load. The goal of calisthenics is not only to improve strength and overall physical fitness, but also to develop musculature. Examples of exercises used in this training include push-ups, dips, pull-ups, squats and lunges.
Strength training - effects
Strength trainingwithout equipment is a great way not only for a muscular figure, but alsofor weight lossbecause it speeds up metabolism and helps burn fat also after exercise. According to scientists from the Department of Medicine, University of Maryland in B altimore, exercise with weights (it is your own body) accelerates resting metabolism, i.e. the rate at which energy changes in the body take place, by almost 8 percent.
Read: What is your body type? Choose training and diet to suit your figure
In turnAccording to researchers at the American Hearth Association, weight-bearing exercise counteracts cardiovascular problems and helps overcome insomnia. Strength training also prevents osteoporosis - according to scientists, thanks to this type of exercise, bone density can increase by up to 40%. In addition, strength training also improves the body's immunity and increases the production of endorphins, or "happiness hormones".
Strength training without equipment - contraindications
Strength training without equipment is a high-intensity training, therefore heart problems, unregulated blood pressure or other problems with the circulatory system are the main contraindications.
Some strength exercises are also not recommended for people struggling with back problems, incl. with major disadvantages, because the crooked spine improperly distributes the load and dangerous overloads may occur during strength training. People who are struggling with any ailments that arise during exercise (e.g. pain) should also resign from exercises with heavy loads.
People struggling with injuries should also give up strength training - although there are some exceptions. In some injuries, moderate weight training may even be recommended, as it strengthens the deep muscles, for example, which may take over the role of indisposed bones and joints supporting the body during an injury. So the stronger the muscles, the better they will stabilize and protect against further injuries.
Read: Deep muscles - how to exercise deep muscles?
In addition, strength exercise can accelerate the regeneration of muscle tissue, strengthen the tendons and skeletal system, as they force the body to constantly rebuild the areas that are involved in training. However, in the event of an injury, you should not choose the exercises yourself. Then you should consult the training with your doctor or physiotherapist.