While aerobic exercise is essential to your overall well-being, bodybuilding, or strength-training, also serves a vital function, reports the American Council on Exercise. Many bodybuilding activities can be performed without weights and allow you to sculpt key muscles throughout your body. Check with your doctor before starting any bodybuilding routine, especially if you have a heart condition.
Significance
Bodybuilding activity, which requires your muscles to work against a heavier force, improves your strength and endurance but also enhances your body's ability to burn calories. Bodybuilding lets you sculpt your core muscle group, which are the muscles in your back, hips and abdomen. Although some types of bodybuilding require weights or exercise machines, activities such as push-ups, squats and sit-ups can be accomplished indoors or outdoors with little or no equipment.
Types
Push-ups are a form of bodybuilding that allow you to use the weight of your body for resistance rather than the resistance that free weights such as barbells or dumbbells provide. Push-ups benefit the muscles in your chest as well as the muscles in your upper arms, while pull-ups also benefit your arms as well as your back. Squats are designed to strengthen your hamstrings and thigh muscles and a calf raise sculpts the muscles in the back of your legs. Sit-ups require no equipment and improve the appearance of your abdomen, according to MayoClinic.com.
Time Frame
Schedule your bodybuilding workouts at least twice weekly for periods of 30 minutes or longer, based on your comfort level. Aim to perform a minimum of 12 repetitions or a maximum of 30 repetitions for each activity, such as a push-up or a squat. The American Council on Exercise recommends three sets of each activity with a short break between each set. Set aside at least five minutes for stretching or moderate aerobic activity prior to any bodybuilding workout and take a day off after an exercise session to let your muscles rest. Most people notice some level of improved stamina and strength within three weeks.
Effects
While bodybuilding without weights improves your ability to shed unwanted pounds, exercises such as squats and sit-ups also lower your risk for osteoporosis by strengthening your bones. Your likelihood for other serious health conditions, including arthritis, depression and diabetes, also decreases with regular bodybuilding, Some people who perform push-ups and bodybuilding exercises notice less fatigue and improved attention spans, according to MayoClinic.com.
Considerations
Many athletes bypass weightlifting for bodybuilding workouts that feature resistance bands or stability balls. Most sporting goods stores offer relatively inexpensive resistance bands, which is lightweight material that provides resistance when stretched. The bands allow you to focus on smaller muscle groups in your body. Stability balls come in a variety of sizes and colors and are designed to help you enhance your core muscle group. Most stability exercise involves sitting on the ball or lying across the ball on your back or stomach.
Potential
Bodybuilding is key to your fitness, although aerobic activity is also essential to the well-being of your heart and lungs. Ask your doctor whether 30 minutes or longer of walking, jogging, swimming or bicycling might be beneficial on days when you aren't performing sit-ups, push-ups or squats.
References
- MayoClinic.com: Slide show: Weight Training Exercises
- American Council on Exercise.org: At-Home (No Equipment) Workout
- MayoClinic.com: Sit-ups: OK to Stabilize My Feet?
- KidsHealth.org: Strength Training
- MayoClinic.com: Strength Training: Get Stronger, Leaner, Healthier
- Sports Fitness Advisor.com: Resistance Band Exercises
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