Exercise doesn't have to be complicated to produce tremendous benefits. In fact, many of the best exercises don't even involve equipment. Many "functionally based" training facilities, such as Crossfit, advocate simple exercises that can be done just about anywhere. Strength and conditioning specialist Juan Carlos Santana, believes that body weight training is enough to improve strength, power and aerobic endurance. Santana believes that exercises can generally be classified as targeting the lower body, upper body and core/lower back.
Lower Body Exercises
Lower body exercises involve the quadriceps, hamstrings, gluteals and calf muscles. Squats are effective for targeting the entire lower body. Squats can be performed with just body weight, or with a loaded bar, backpack or weight vest. Other lower body exercises include calf raises, hamstring curls, lunges and leg presses. The National Strength and Conditioning Association asserts that almost all exercises and sports involve the legs in some respect and building strength and endurance, especially in the quadriceps and gluteals, can enhance performance and reduce fatigue.
Upper Body Exercises
Upper body exercises can be classified as either pushing or pulling motions. Pushing motions are initiated by the pectorals, anterior deltoids and triceps. Common pushing exercises include various forms of push-ups and triceps extensions. Pulling motions, on the other hand, involve the biceps and latissimus dorsi muscles. Pulling exercises include pull-ups, body-pulls and arm curls.
Abdominal Exercises
The abdominal muscles serve to connect the lower extremities with the upper body, and the American College of Sports Medicine believes that this region is an overlooked muscle group for many who exercise. Common abdominal exercises include sit-ups, crunches, bicycles and leg raises. The abdominal muscles should be balanced by training the lower back as well. Supermans and back extensions help target this area and protect the lumbar spine.
Circuit Training
The National Strength and Conditioning Association asserts that circuit training is an effective way to train for both strength and cardiovascular health. Circuit training allows you to combine several simple exercises into a total-body workout routine. For example, push-ups, body-pulls, sit-ups and squats can be combined into a circuit that engages the entire body. Circuits can last anywhere from a few minutes to an hour, depending on the exerciser's goals and training level.
Program Design
Exercise routines can vary based on the desired outcome. For cardiovascular health and weight loss, many repetitions of an exercise need to be performed with little rest. This will ensure that both heart rate and calorie expenditure are high. To improve strength, just a few repetitions need to be performed, but you should find a way to increase the load. For example, weight can be added to a squat with a weighted backpack. The National Strength and Conditioning Association recommends that when you're training for endurance and cardiovascular health, you should perform sets of at least 12 repetitions, with little rest in between. To train for strength, perform six or less repetitions with higher loads and plenty of rest.
References
- "The Essence of Body Weight Training"; Juan Carlos Santana; 2004
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (Eds.); 2008
- "Resources for the Personal Trainer"; Walter R. Thompson (Ed.); 2010
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