Ever since man has exercised, he has used bodyweight exercises. Fitness and exercise historian Alan Radley, in his book "The Illustrated History of Physical Culture" mentions that the ancient Greeks and Egyptians used bodyweight exercises to strengthen their bodies for combat and sport, and in India wrestlers used special bodyweight exercises derived from Yoga to develop prodigious strength. Meanwhile, martial artists in the Far East used a variety of bodyweight exercises to condition their bodies for battle and gymnasts have always used bodyweight exercises to hone and condition their muscles for their sport.
Benefits
Bodyweight resistance exercises offer a number of health and fitness benefits. You can improve your muscular endurance, strength and power using bodyweight exercises and also work on your anaerobic and aerobic fitness levels. Most bodyweight exercises use large ranges of movement, which can enhance your flexibility. Your inter-muscular coordination will also improve as bodyweight exercises tend to use multiple muscle groups in synergy.
Advantages
Bodyweight resistance exercises can be performed anywhere and at any time. With the exception of an exercise mat for comfort and a bar with which to perform pull/chin-ups, no equipment is required so bodyweight training is accessible even if you have limited financial resources. Very little space is required for the performance of most bodyweight exercises so they are ideal if you prefer to work out at home. Exercises can also be scaled to suit your individual fitness levels--there are exercises suitable for beginners, intermediate and advanced performers. Bodyweight exercises use natural movement patterns, which are sympathetic to your joints.
Disadvantages
You may find it difficult to train all of your muscles with equal overload when you perform bodyweight exercises. For example, you may find you are able to perform 20 or 30 repetitions of leg exercises whereas some upper body exercises may be much more challenging. This means that your upper body will develop strength while your lower body develops muscular endurance. Some muscles groups, such as the sides of your shoulders, are hard to exercise with bodyweight exercises, and free weights and cables are more effective methods for targeting these muscles.
Example Exercises
The three cornerstone exercises of bodyweight resistance training are the push-up, the pull/chin-up and the squat. Between these three exercises you will work all of your major muscles and many of your minor muscles too. Performing these three exercises on a regular basis will develop whole body endurance and strength. When combined with core exercises, such as planks and back extensions, bodyweight exercises will provide a simple, convenient and effective total body resistance workout.
Suspension Training
In recent years, bodyweight resistance training has seen the introduction of suspension training equipment. Suspension training adds an additional challenge by making the body unstable. Previously difficult to train muscles like the mid upper back can be targeted effectively with suspension training by performing variations of inclined rows. Suspension training equipment also adds a core strength element to most exercises, which increases the effectiveness of many bodyweight resistance training exercises.
References
- "The Illustrated History of Physical Culture"; Alan Radley; 2001
- "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren; 2010
- "The Body Sculpting Bible Express for Men"; James Villepique, Hugo Rivera and Marie Courtier; 2009
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