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Building Resistance: Workout Program without Weights |
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Written by Matt Lindsay
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If you are like most women, you have been introduced to cardiovascular exercises. Everything from aerobics to the treadmill is probably an easy part of your routine. However, this is not where your exercise routine should stop. If you want to make sure that your body is getting everything that it needs, you want to add in some resistance. Building a workout program without weights, but still having this part of a program is your key to looking great.
Of course, if you are building a daily workout program, even without weights, you want to make sure that it will include everything. This will begin with cardiovascular exercises. You should work towards doing an average of thirty minutes of one activity that will increase your heart rate. You can find out what you want your heart rate to be by taking your age and subtracting it from 260. If you want to loose weight, your heart rate should be at 60% of this number. If you are working for performance, you can get your heart rate to 80% of this number.
After you finish with this part of your workout program, you can move towards a form of resistance training or strength building. The first place that you should always begin is at your core. Having a strong back and healthy looking abs are something that should be worked on every day. Doing sets of sit-ups, crunches, or other resistance exercises are an easy way to build an exercise regimen without the equipment. If you want to get into more complex resistance training for abs, you might want to visit palates movements. These specific exercises are an easy way for you to continue to build strength in your core area.
After working your core area, you can move into a workout program that will help with resistance for your arms and legs. Doing sets of push-ups is one of the recommended ways to help build muscle without the weights. Push-ups are known to be one of the most effective ways to work on building strength without having the extra equipment. This is because you are using the natural resistance from your body in order to build your form.
If you are at home, or even at a gym, you can continue to work with resistance. A great exercise for anyone is to do chair dips or squats. With this particular workout piece, you will place your hands on the seat of a chair while facing outwards. You will then bend your knees while keeping your back straight. This will work your legs, thighs and buttocks area. If you don't want to use a chair, you can do squats by moving one leg forward as far as you can and bending down. You will then hold your legs in place. This will work the same areas as the chair dips.
If you don't want to just work out of thin air with these resistance training moves, you can invest in other types of equipment that will help. Anything that adds resistance to your body is a workout program in itself. One popular piece of equipment is resistance tubing. You can get a full workout with this. This is a thin tube with two handles at the end. While holding the handles, you can work out different parts of your arms, legs and core area. You can also look into things such as Swiss balls to help build your core area with resistance training.
If you don't want to take the time to go into the free weights of a gym, or don't want to look at bar bells for your work out, you can find alternatives. Building your own, unique workout programs without weights will help you to enjoy your time without resistance training. Using any of these techniques, and searching for others is a great way to build strength without the extra weight. |
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