There are so many ways to do a push up….a great body weight exercise!
These are a few of my favorite things that I will be doing lots more of in 2014…
1.Body Weight exercises
What it is: Body weight exercises are strength training exercises that do not require equipment; your own weight provides the resistance for the movement. Movements such as the push-up, the pull-up, and the sit-up are some of the most common bodyweight exercises.
Why I like it: Using my own body strength, this kind of workout engages the core, utilizes many different muscle groups, and can be done basically anywhere. From push-ups and squats, to lunges and planks, there is really no end to the variations I can do. Sometimes I do the workout on its own, and sometimes I will stick a few body weight exercises in at the end of a run. Here’s my favorite quickie (source:crossfit):
25 squats/5 pushups, 20 squats/10 push ups, 15 squats/15 pushups, 10 squats/20 pushups, 5 squats/25 pushups.
To find out more about body weight fitness, try these great sites/blogs:
http://greatist.com/fitness/start-bodyweight-training
2. Barre classes
What it is: A low-impact workout focusing on small, pulsing movements, targeting the muscles in the core and lower body, as well as the shoulders and arms, with a big emphasis on form and alignment.
Why I like it: Not only is barre fitness unlike anything I have ever done, when I am at a class I lose all thoughts except the focus it takes to do the small movements and the concentration I need to finish each exercise well. I love to do an early morning class, but unfortunately they are hard to find near me. It is not an inexpensive method of fitness (but worth it to me).
I would substitute the jumping jacks out for more mountain climbers…
3. HIIT (High Instensity Interval Training)
What is it: Cardiovascular exercise, HIIT is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic with less-intense recovery periods. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
Why I Like it: I don’t really. It’s hard. This is a favorite not because I like to do it , but because it’s a great workout. My years of going out for a long run as my go-to workout seem to fly in the face of this type of thing. But it is an awesome form of exercise when I don’t have time, which is often. Research is out there, and is proving that shorter, intense workouts can achieve more than jogging on a treadmill for an hour. Even a mere 15 minutes of high intensity training can go a long way. It has taken me a long time to believe this….but I am coming around! For more info on this type of fitness click here.
Love this quote…
While I will never give up my running (as long as I can keep doing it), I realize that it is hard on my joints, and frankly isn’t even the most efficient or effective workout for me as I get older. Combining these other fitness regimens with a few weekly runs is where it is at for me in 2014….How about you?
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