Body weight exercises for women are unlimited in availability, but few produce favorable results. Keeping in mind that exercise requires energy, it is important to engage in a body weight exercise that promotes cardiovascular activity, and builds muscle at the same time. This will allow the exercise activity to burn stored fat as energy rather than muscle tissue. When exercise is performed without strength training or weight bearing activity, the muscles are unprotected, and up to 40% of weight loss will be in the form of muscle.
Therefore, the best body weight exercises for women should include a form of strength training or weight bearing activity. Below are 4 great choices:
Exercise #1: Circuit Training
Circuit training is a complete workout that generally includes cardiovascular and strength training activity. Most circuits are equipped with machines for all the major muscle groups. The strength training machines elevate the heart to its target level.
Circuit Training is an effective way to achieve the benefits of strength training and cardiovascular training in one quick challenging routine. By alternating a weight lifting movement with a cardio aerobic activity, aerobic capacity and endurance is increased, and burning fat as energy is achieved.
Exercise #2: Calisthenics Exercise
Calisthenics is a body strengthening workout that helps improve the fitness level of chosen muscle groups of the body. Consistent exercises such as sit-ups, crunches, squats, and push- ups help tone and strengthen muscles. They also improve the fitness level of a person because they promote coordination, agility, and resistance for the muscles. Calisthenics workouts increase the metabolic rate and tone muscles.
Exercise #3: Strength Training
Strength training is another form of exercise that has proven to produce favorable results for women. The strength training program is designed to emphasize overall strength and muscle development. Each set of muscles is worked approximately three days per week for about 45 minutes. Each muscle is worked in repetition and almost to the point of exhaustion. The overall results for this type of exercise are muscle toning, muscle strength, and muscle endurance. This program should be alternated every otherday with a cardio or aerobic program.
Exercise #4: Plyometrics
Plyometrics is another type of body weight exercise that is taking on popularity among women. It is a form of exercise training designed to produce quick and powerful movements. Plyometric exercise occurs when a muscle is loaded and then contracted in rapid sequence. It is designed to increase the speed or force of muscular contractions. Plyometric training affects the nerves, muscles, and tendons and helps to increase the power output and strength of the muscle. It is recommended that this type of exercise be practiced by well-conditioned individuals who are under training or supervision. High levels of physical strength and flexibility should be achieved before plyometric exercises are practiced.Â
The 4 body weight exercises described above are the best options for women to build muscle strength and endurance. Each program or body weight exercise should include cardio and aerobic activity a couple days a week to improve cardio respiratory function. A warm up and stretching plan should be utilized as well to insure muscle flexibility, function, and recovery.