The history of weight-free workouts would probably begin many millennia ago when our forebears discovered the value of putting their muscles through their paces. Back then, such workouts were more commonly known as “running for your life” or “defending your cave.” Any way you look at it, weight-free has been around a lot longer than dumbbells, barbells, or any of the other finely calibrated machines in the modern-day gym. Today, weight-free means working your muscles by using your body weight, the force of gravity, and resistance created by props such as balls, blocks, and towels. A weight-free workout might be done by a professional athlete between games in a hotel room, a business executive marooned at a conference center, or anyone who prefers to work out in the privacy of his home, office, or anywhere he can grab 10 minutes of time for himself. A good mechanic understands every inch of a car’s engine before he starts tinkering with it. Before you start overhauling your physique, you should have a working knowledge of the major muscle groups that power your body.
Eating Rules
- Don’t eat a big meal less than an hour before you work out, but do try to get something down before you exercise. Grab a carb-protein shake 5 minutes before your workout and sip on it throughout the session.
- Eat carbohydrates and protein as soon as you can after your workout. The carbs help replace energy stores needed for your next workout; the protein repairs your muscles.
Workout Basics
STRETCH-Nobody wants to be called a stiff. “Inflexible” and “rigid” are just as undesirable. A stiff body is like a trial separation from your well-being. Tight hamstrings can lead to runner’s knee. Tight pectorals limit your strength and put your shoulders at risk of injury. We’ve included a number of vital stretches as part of the weight-free workout. Spend twice as much time stretching your tight muscles as your flexible muscles. You should focus on problem areas instead of muscles that are already flexible. If you’re under 40, hold your stretches for 30 seconds. If you‘re over 40, hold them for 60 seconds. As you reach your 40s, your muscles become less pliable, so they need to be stretched longer.
Swimming builds endurance, muscle strength, and cardiovascular fitness without stressing your body.
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Good advice I need :)
Ohh thanks silvie:))
Great article! I follow the protein before a workout and carbs and protein after a workout. I sometimes drink my BCAA's during my workout too. I find myself less sore after the workout and even the day after.
@yes techmoby everyday we need to workout!! And fit to our body:))
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This is a great post. I'm always interested in reading about health and fitness. At the moment I prefer to exercise in the gym (both body-weight and dumbbells and barbells and so on) but I do come from a background of a lot of sports. (And I mean a lot; contemporary dancing, hockey, netball, karate, MMA, swimming, tennis and more.) I just love the feeling of power when lifting weights and challenging my body. I always love the results weightlifting gives me and how eating more actually makes my body look better! Most girls think lifting will make you bulky, but I've been doing for a little more than a year now and I'm still really petite and small with toned muscles. I appreciate when others share their knowledge about lifting and nutrition. I'd love to see more posts like this.