16 March 2017

Body Weight Exercise Classes - Types of Exercises



By Lora Davis


These exercises make your body move to increase cardiovascular fitness, strength, and endurance and for resistance only use the weight of your body. They are also referred to as callisthenic exercises. Some examples include:

• Chin-ups
• Sit-ups
• Push-ups
• Squats


Martial arts and athletic programs often use body weight exercise classes because the flexibility and adaptability this program offers. Pilates and yoga fitness methodologies often use body weight exercises along with breathing techniques and stretches to help promote complete body fitness. Many people who do not like to go to gym-based activities will often use these exercises at home to increase their muscular endurance and strength. By using these exercises alone, some can achieve a high state of fitness.


Body weight exercise classes
When you attend these classes, you will normally start with cardiovascular exercises like squat thrusts or jumping jacks to warm up your muscles. Once your muscles are warmed up you will do stretches and strengthening exercises to improve joint flexibility and reinforce muscles in your lower and upper body. Some of these exercises include dips, push-ups, and chin-ups to work your upper body muscles. To work the muscles in your lower body you may do calf-raises, squats, and lunges. In body weight exercise classes you will also do core exercises, which will work your lower back and abdominal muscles. Some of these include back extensions, crunches, and planks.


Pilates and yoga

These use body weight exercises in subtly different ways to attain fitness. They are done in a more controlled, gentle manner. Pilates and yoga focus on physical exertion and mental concentration. Yoga and Pilates use body weight exercises in their own unique way.

• Pilates-the body weight exercises used in this type of fitness focus on your hips, buttocks, and core muscles. They are referred to as the powerhouse. Most of the postures are done from a reclining or seated position on a specialized Pilate's machine or a mat. By altering the angles of your legs, you can decrease or increase the resistance applied by doing these exercises. The angle of our legs removes or adds leverage without using additional weights.

• Yoga-these postures are done to achieve symmetry and balance on a physical and mental level. Yoga routines focus on the strength and flexibility of all of your body's muscles alternating stretches and body weight exercises. The postures are often done from a standing position with special attention paid to concentration and breathing.


As you can see, body weight exercise classes can be taken alone or they can be combined with a Pilates or yoga class. Either way will help you to increase your cardiovascular fitness, strength, breathing, and decrease your stress level.


This article is penned by Lora Davis for White Tiger Kung Fu which is a martial academy in San Diego. If you are someone who wishes to have self defense classes from a qualified martial arts instructor in Miramar or want self defense training in Miramar then this school is one of the best places to learn this technique. For more info please visit the website or feel free to call 858.695.1640.

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