Latest Discussions
Written by JD Bell Saturday, 06 March 2010 19:58
In my previous life, I used to travel quite a bit. I’d be living out of hotel rooms 3-4 days a week and it was usually a different city every time. In other words, aside from getting to become intimately familiar with the DFW airport, I was always having to adjust to being in a different place. This meant finding places to get a decently healthy meal and trying to find a local gym or health club so I could maintain some semblance of a workout schedule.
After awhile I just got tired of hunting down a reasonably close fitness center and paying astronomical guest fees just to get access to what was typically a low quality gym with inferior and often broken down equipment.
I decided to forego the weekly gym hunts and instead focus on developing a body weight workout routine that could be done in a hotel room, or even better, somewhere outside. But I also wanted some variety that would give me some exercise choices beyond simple push-ups, body squats, and crunches.
So, I did some homework.
And what I discovered, is that being a gym rat and focused on workout routines around machine movements and isolated free weight exercises does not at all prepare you for a full body weight workout. Using isolated and restricted ranges of motion in resistance training is great for building strength in specific muscles, but does very little for improving strength and endurance in real world motions.
And that’s where the typical health club workout falls short. So much focus is put on working muscles in isolation, that developing real world strength is neglected.
What is “real world” strength?
Real world strength is what it takes to perform in sports like gymnastics and wrestling, or full body activities such as combat or moving furniture. These activities don’t rely on specific muscles. Instead they require the coordinated use of groups of muscles to accomplish a goal. They require body awareness in that, for example, to successfully carry one end of a heavy couch up a flight of stairs, you must know exactly what each contributing muscle is doing at any given time.
It’s knowing to shift the weight when rounding corners in a narrow stairway turn. It’s bending your knees to brace for that final lift over the banister. It’s coordinating virtually every major muscle in your body to get that couch up the steps.
You don’t get that type of exercise while sitting on a bench doing bicep curls, or even laying on your back doing dumbell presses.
Body weight exercises take weights and stabilizing benches and chairs out of the picture. Effective body weight workouts require the coordination of multiple major muscle groups of the body.
In order to perform body weight exercises such as one-legged squats, handstand push-ups, and bridges, you have to be focused on every part of your body.
Working with weights and machines in the gym is great for focusing on specific muscle groups, one at a time. But body weight workouts focus on the entire body and more effectively develop strength and coordination across the core. These are the types of exercises that will develop the strength, coordination, and endurance involved in our everyday activities such as throwing a ball, swinging a golf club, or helping a friend move a couch up a flight of stairs.
I started working with body weight exercises because of my travel schedule. But even now that I don’t travel and have full access to my health club, I still make body weight workouts a key part of my routine. It has improved my flexibility, overall strength, and especially my mad skillz at wrestling with a rambunctious three year old.
We will be giving away a free BlendTec TB-621 1,560 Watt blender to one of our members. Make your own green smoothies, soups, and sauces at home!
To learn more, please register (membership is free), to access all of the community benefits of My Life After Forty.
You will be notified by email when our giveaways start!
TrackBack URI for this entry
Subscribe to this comment's feed
Steven
said:
 |
... Kettle bells are the best. I dropped my gym membership and invested in a kettle bell set. Working mus cles I never knew I had. Great article - thanks! |
