Get back to basics

CONSTANT CHANGE

Bodyweight-based training programmes seem to have taken centre stage across the fitness world. And quite a few people are using these workouts to build a better body. So, what is bodyweight training? These exercises involve working out using one’s own body weight as resistance for strength training and building muscular endurance. Though having gained immense popularity recently, this method of training may well be considered one of the oldest training routines.

There are several reasons why you should include bodyweight exercises in your training-

Functional fitness: Our bodies are made to move as a whole unit – which means that our bodies are moving and stabilising at the same time. Functional fitness focuses on training that mimics the way we move through our daily life activities, where we use multiple muscle groups at the same time. Bodyweight exercises work the body synergistically as opposed to methods that focus on training, say one muscle group at a time.

Core training: Bodyweight exercises require the core to be actively engaged all the time; this helps to strengthen and create more stable movement patterns, while building a strong foundation for movement from the shoulder and hip joints. So each time you do a bodyweight training session you’ve just completed training your core, too.

Stability and balance challenges: Along with developing strength and power, bodyweight training also focuses on developing balance, stability and coordination. This can be especially helpful not just in daily life, but also for sports conditioning. Tools such as medicine balls, TRX suspension straps, stability cushions and tubing add increased challenges. The added bonus is the fun of working with such basic, but effective equipment.

Progressive challenge: In bodyweight training, one is able to start at a base level of a movement. And as one’s strength and endurance build, you can progress to more challenging variations. For example, a squat starting from its most basic form and progressing to variations that involve jumps, single leg movements, changing leg positions.
Variety: Bodyweight training can provide a great shake up to an exercise routine that has hit a plateau or is beginning to feel boring. Going back to basics and using your own body to create the challenge through movements that involve plyometrics (jumping) or strength challenges can leave one feeling energised and strong.

Group training energy: Bodyweight exercises are easily formatted to group classes, which can be very appealing to those looking for the energy and commitment that come with being part of a group working out together.

Easy and time-saving: These workouts provide a combination of strength, core and cardio exercise, given the nature, pace and intensity they can be done at. Since they can be done without any formal gym equipment, it is easy to keep up with the workouts and they can be tailored to fit into your time-constrained schedule.

Safe and effective

Yes, this method of training is effective and has been around for the longest time ever; but that does not necessarily mean that its suitability and benefits would automatically apply to all who train with these exercises. Here go a few important points to keep in mind:

Incorrect form: Though these exercises often mimic daily life movements, it is not a given that we would automatically do them correctly and safely. It is important to have a trained professional who will lead you through these movements to ensure correct form.
Core engagements: They are an integral part of being able to perform these exercises effectively and safely. Though we hear core workouts being bandied across gyms and by fitness trainers, if one has not learnt to engage the core stabilisers correctly, it would lead to a risk of injury. Learning to engage and stabilise through the core is not something that comes automatically, but requires specific training.

Training intensity: Often, people, in the absence of proper guidance or at the encouragement of others or just simply assuming higher fitness levels for themselves, start off with more advanced versions of these programmes. These exercises are easily modified from basic to more progressive challenge. It is important to allow the body to understand the movements and then progress on the intensity front.
Programme design: When training on your own, often, elements crucial to ensuring the effectiveness of your programme may be overlooked. For instance, it is important to ensure that your routine includes exercises in all planes of movements. Or that your programme starts with basic movements and shorter-timed workouts that allow your body to adjust to the demands of the exercises.
While training individuals or groups with these exercises, I find myself constantly emphasising factors such as the core engagements, form and positioning of the body through these movements. In the absence of this constant emphasis and reinforcement, it is so easy for people to get caught up in the movements that it can lead to injuries. Before starting on these programmes, it’s advisable to take sessions that specifically address how best to engage core muscles and execute efficient movement patterns.

There is no ‘one best way’ to get effective results with exercise; bodyweight training is one way to provide a newer challenge to cross-train, become functionally fitter, or get past a fitness plateau.

(The author is pilates instructor, trainer & co-owner, The Zone Pilates Studio, Bengaluru)