How to Add Resistance and Intensity to Your Workouts with Body Weights
Body weights, or weighted gear, can be a great addition to your workout routine as it can help increase resistance and intensity, leading to improved strength and muscle development. But, for those who have never used weighted gear before, it can be overwhelming to know where to start. In this blog post, we’ll cover everything you need to know about incorporating weighted gear into your workout routine.
1. Determine Your Fitness Goals
The first step in incorporating weighted gear into your workout routine is to determine your fitness goals. What do you want to achieve? Are you looking to build muscle, improve strength, or increase endurance? Depending on your goals, you will want to choose weighted gear that is appropriate for your fitness level and specific needs.
2. Start Small
If you have never used weighted gear before, it's important to start small. Begin with a lighter weight and gradually increase the resistance as you become more comfortable. For example, if you are using ankle weights, start with a weight that is comfortable and gradually increase the weight as you become stronger.
3. Choose the Body Weights for You
There are many different types of weighted gear to choose from, including weighted vests, ankle weights, weighted gloves, weighted bars, weighted medicine balls, and resistance bands with added weights. It's important to choose the right type of gear for the exercises you will be doing and your fitness level. For example, if you are a beginner, you may want to start with ankle weights or resistance bands with added weights.
4. Incorporate Body Weights into Your Existing Routine
Once you have chosen the right type of weighted gear, it's time to incorporate it into your existing workout routine. You can add weighted gear to exercises such as squats, lunges, pull-ups, push-ups, and core exercises. For example, if you are doing squats, you can hold a weighted bar across your shoulders to increase the resistance.
5. Use Proper Form
When incorporating weighted gear into your workout routine, it's crucial to use proper form. Using proper form not only helps prevent injury but also ensures that you are getting the most out of your workout. If you are unsure of the proper form for a particular exercise, consider hiring a personal trainer or watching online tutorials to ensure you are doing the exercise correctly.
6. Listen to Your Body
As with any new exercise, it's important to listen to your body. If you feel pain or discomfort, stop the exercise immediately. Additionally, be sure to take rest days to allow your muscles to recover and avoid overtraining.
7. Increase Resistance Gradually
As you become more comfortable with using body weights, you can gradually increase the resistance to continue challenging your muscles. However, it's important to do so gradually to avoid injury. Only increase the resistance by 5-10% at a time.
8. Mix Up Your Workouts
Finally, it's important to mix up your workouts to avoid plateauing and keep your muscles challenged. Try different types of exercises and incorporate different types of weighted gear into your routine to keep things interesting.
Incorporating body weights into your workout routine can be a great way to increase resistance and intensity, leading to improved strength and muscle development.
Remember to start small, choose the right type of gear, use proper form, listen to your body, and gradually increase resistance to avoid injury. And, don't forget to mix up your workouts to keep things interesting and avoid plateauing. With these tips, you'll be well on your way to incorporating body weights into your workout routine and achieving your fitness goals.
Summary:
Discover the different types of weighted gear and how to choose the right one for your needs and fitness level.
Find out how to use proper form and gradually increase resistance to avoid injury and get the most out of your workout.
Get tips on how to mix up your workouts to avoid plateauing and keep your muscles challenged.
Whether you're a beginner or a seasoned fitness enthusiast, this guide will help you incorporate weighted gear into your workout routine and achieve your fitness goals.
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