Health Articles

Body Weight Exercises are another means to exercise without using external weights such as dumbbells, barbells, or other fitness equipment. In this article I will talk about two Body Weight Exercises that are exceptional for building strength stamina.

And at the same time you will burn a significant amount of calories which makes these two exercises ideal for weight loss purposes.

I will explain these two exercises, and then I will tell you the main difference between the two. However, I would recommend you to try both of them on a regular basis so your body gets the best of both worlds so to speak. But if you feel more comfortable using one over the other, then by all means go for it.

The Bear Crawl Body Weight Exercise

Execution

1. Like a baby with a crawl pose, position yourself on your hands and knees getting ready for the exercise
2. Lift the knees off the floor, and let your toes do the job instead
3. Stick your butt higher than your head so you create an incline or a slope surface
4. Start crawling by moving one opposite hand (ex., left hand) and opposite leg (ex., right leg) at the same time; then continue crawling by using the other hand and leg
5. You can repeat 10 crawls for each side for a total of 20 crawls/repetitions, or use a stop watch for 30 to 60 seconds

The Tiger Walk Body Weight Exercise

Execution

1. Like a baby with a crawl pose, position yourself on your hands and knees getting ready for the exercise
2. Lift the knees off the floor, and let your toes do the job instead(the main difference between Bear Crawl and Tiger Walk)
3. Don’t stick your butt higher than your head, but keep them in line or even so you can create a level surface
4. Start crawling by moving one opposite hand (ex., left hand) and opposite leg (ex., right leg) at the same time; then continue crawling by using the other hand and leg
5. You can repeat 10 crawls for each side for a total of 20 crawls/repetitions, or use a stop watch for 30 to 60 seconds

Both movements are excellent, but are slightly different. The Bear Crawl places more emphasis on the shoulders; the Tiger Walk involves the midsection or core muscles since you are trying the keep the body in line. Therefore, the core muscles are working harder to maintain that position.

Again, it is an excellent idea to practice both by alternating between the both using the following example:

• Workout One: Bear Crawl
• Workout Two: Bear Crawl
• Workout Three: Tiger Walk
• Workout Four: Bear Crawl
• Workout Five: Tiger Walk

When you properly engage in physical fitness exercises, your body will attain a high level of mental and physical health.

In fact, suitable aerobic fitness exercise will help you remove ‘bad cholesterol’ and increase ‘good cholesterol’. Moreover, the network that control blood supply in your body will get strengthened; the risk of many grave diseases will drastically reduce; the duration of existing illnesses will be significantly shortened; and infections will be prevented.

Yet, the 5 key dimensions of physical fitness exercises have different effects on different aspects of the body though they generally help the body achieve better state without taking drugs.

1. Strength (Muscular) Building ExercisesHere, the ability of muscles to carry heavy objects – lifting, pushing, and pulling – are developed as well as the basic walking, standing and general posture-related activities.

   Usually, you can develop these muscles by engaging them in overload exercise and gradually increasing the amount of load you carry during exercise. For example, isometric exercise involves trying to lift or pull immovable objects (though it is not advisable for people with hypertension); isotonic exercise involves the use of dumbbells and other regular objects used in weight lifting; and isokinetic exercise is usually done by athletes and professionals.

2. Endurance (Muscular) ExerciseYou can decide to improve the endurance of some groups of muscles in your body e.g. the leg muscles, abdominal mass, etc. This closely resembles cardio-respiratory endurance; it actually focuses on the ability of the muscles to withstand continuous, long term activities.
3. Flexibility ExerciseJoints are subject to ‘the law of use and disuse’ whereby they function less efficiently when not used regularly. This is particularly important to dancers. In physical fitness exercises, flexibility improves the efficiently of joints in the body. It also improves balance and posture.
4. Body Composition ExerciseThe ratio of healthy body fat to body mass is a primary concern in physical fitness training. Body composition exercise tackles overweight, obesity and related concerns.
5. Cardio-Respiratory Fitness ExerciseSpecifically, cardio-respiratory fitness exerciseforms the groundwork for other workouts by increasing your ability to endure work for longer periods and work more intensely. When the body draws on oxygen to perform activities, it would not have to (an-aerobically) produce lactic acid that causes muscle fatigue. More so, it has been reported that cardio-respiratory physical fitness exercise enhances lifespan and greatly reduces the risk of infections.

Consequently, it is advisable to pay a higher premium on cardio-respiratory fitness exercise since it supports your body fitness and enhances your wellbeing. Nonetheless, any of the other fitness exercises are alright depending on your own goal.

A diet is a program that has to be taken seriously. If you are fat and obese, the best weight loss program should begin with the right attitude. Just imagine if you are trying to be thin yet have the wrong reasons to be one. Being overweight is a matter of choice, the drive to be thinner is also your choice. There are thousands of diet programs in the market. Each of these will bring you closer to the best body that you want them to be. However, with the wrong reasons you will get nowhere. Analyze and see yourself in being fat. Would you like to be that way for the rest of your life? Would you like to get diseases that could harm your life? Would you simply want to stay unhealthy? If all of your answers to these questions are no, then you are on the right frame of mind. A good idea is something that you want to do for yourself and not about what others want you to do. Start off the weight loss regimen with the right frame of mind and you will definitely be on your way to losing all the excess pounds.

A good workout program would be the best accompaniment to a diet program. There are hundreds of exercise routines that you can use. The best routine, however, is one that you can be able to with a friend or a partner. Hey, having someone to chat and talk around with while doing those physical workouts will help alleviate the stresses of the fitness program. Statistics have shown that at least 45 percent of women who exercise with a friend are more likely to lose more pounds.

Here are some of the finest workout routines that you can do with a friend.

1. Take sides. This exercise routine is targeting the areas of the butt and the thighs. Stand facing your friend and grasp each other’s hands. Lunge to the side and move lower until the butt is practically hovering between a few inches above the ground. Pause, for a few seconds, on that position and sit. Then cross the extended leg over the other bent leg and pull stand while pulling against your partner. Repeat the action on the other side. Then switch the exercise for your partner to do it.
2. The belly buster exercise. Working on the abs and the hips is the focus of the exercise. Simply lie to face up with your heads on opposite sides. Both of your right hips should be aligned with each other. Extend both your hands until you are holding on to each other while the legs are positioned straight up to the sky. Lift your hips off the ground and lower the legs on a 45 degree angle. While raising the hips switch to the other side. This means that the left side of the hips should now be aligned with your partner.
3. Ally arabesque is an exercise that will help tone the muscles of the back, the butt, thighs and the calves. Stand facing your partner, the distance between the two of you should be at least an arm’s length away from each other. Grasp each other’s hand with both your butts being squeezed with pressure. Lift on leg behind you, your partner should also mirror that action on the other end. The toes of the raised leg should be pointed and tense. Repeat the action on the other leg.