Weekly Wellness: November challenge time!

1 year 4 months 2 weeks ago November 02, 2015 Nov 2, 2015 Monday, November 02 2015 Monday, November 02, 2015 10:59:00 AM CST in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - No time and no equipment. Those are two of the top excuses that I hear as to why people aren’t exercising. No time. No equipment. Let’s see if I can help with those. Yes, both of them. (No, I’m not offering to come and babysit or do you lawn work.) The truth of the matter is, you really don’t need any equipment to get a great workout. And it doesn’t have to take an hour either.

Bodyweight training is training that you perform using only your body. It’s super-simple. It’s incredibly efficient. It’s ridiculously effective. It doesn’t cost you anything. It can be done in short spurts of time. In fact, it’s so great that it has been getting quite a bit of praise in the fitness community.

A recent article on Greatist.com, breaks it down into “13 Reasons You Should Try Bodyweight Training Today.”

1. It’s a super-efficient workout. Research suggests high-output, bodyweight-based exercises like plyometrics yield awesome fitness gains in short durations.

2. It can combine cardio and strength training. Performing quick cardio sessions (such as 60 seconds of burpees or high-knees) between strength movements (such as a set of push-ups or lunges) will keep the heart pumping while still encouraging muscle and strength development.

3. You can burn fat—fast. Just a few minutes of a bodyweight circuit training can have a major impact on the body’s metabolism.

4. At any fitness level, it’s challenging. Bodyweight exercises are great because they’re easily modified to challenge anyone. Adding extra reps, performing the exercises faster or super slowly, taking shorter breaks, or adding a ballistic movement are just a few ways to make the simplest workout tougher.

5. You’ll gain core strength. Bodyweight exercises won’t just give you tighter abs, you’ll also gain better posture, relieve lower back stress, and improve overall performance.

6. It can increase your flexibility. Bodyweight training can go hand-in-hand with building strength and flexibility. Completing bodyweight exercises through a full range of motion ensures your joints are moving freely.

7. There’s never an excuse to not workout. Bodyweight exercises only need a little space and it’s easy to squeeze in workouts wherever you are.

8. You’ll achieve better balance. Sometimes increasing resistance means increasing balance, too. For example, a normal squat can be ramped up by swapping in a single-leg squat. Functional movements like that one can improve balance through increased body awareness and control.

9. You’ll never get bored. Bodyweight training can be refreshing: There are countless exercise variations that can spice up any workout routine. Working with a variety of exercises not only relieves boredom, it can also help break plateaus and spark further progress.

10. Mixing up your workout is easy. You can do these moves inside or outdoors, alone or with a group of friends. Think about adding some strength moves to your next park run, or finishing a swim session with a quick bodyweight circuit to keep things interesting.

11. It’s free. Nuff said.

12. It can help with injury prevention. Bodyweight exercises are generally safe for any exerciser regardless of experience, age, or fitness level.

13. You’ll see results. Bodyweight exercises get results partly because they involve compound movements—meaning numerous joints and muscles are engaged in each move. Compound exercises such as push-ups and lunges have been shown to be extremely effective for strength gains and performance improvements.

So, are you ready for your challenge? It’s bodyweight exercise challenge time! For the month of November, I want you to perform bodyweight exercises every day.

The number of exercises you need to perform will be designated by the day of the week:

Sunday = 1

Monday = 2

Tuesday = 3

Wednesday = 4

Thursday = 3

Friday = 2

Saturday = 1

The number of repetitions will be designated by the day of the month (if you’re just starting out with exercising, this is a great way to start…. But if you’re already in the game, add 10 or 20 to your day of the month, because you know you can handle it).

The exercises you can choose from are:

Burpees

Dips

Jumping Jacks

Mountain Climbers

Squats

Squat jumps

Plank Jacks

Planks

Side Planks

Push ups

Lunges

Jump lunges

Mix it up! Have fun! Challenge yourself. As we enter into the holiday season with all the extra parties and calories and cookies and fat grams, we need to do what we can to burn them up! Enjoy yourself but keep yourself in check, too. Be aware of your choices. Let’s have a great November!

More News

Grid
List
COLUMBIA - The Columbia Chamber of Commerce hosted a forum for the Columbia Public School's school board and Boone Hospital... More >>
5 hours ago March 23, 2017 Mar 23, 2017 Thursday, March 23 2017 Thursday, March 23, 2017 7:54:00 PM CDT in News
JEFFERSON CITY (AP) — Missouri Gov. Eric Greitens is backing a contested health care overhaul proposed in the U.S. House.... More >>
6 hours ago March 23, 2017 Mar 23, 2017 Thursday, March 23 2017 Thursday, March 23, 2017 6:23:27 PM CDT in News
COLUMBIA - As students and families are preparing to go on spring break trips, the Columbia/Boone County Public Health and... More >>
7 hours ago March 23, 2017 Mar 23, 2017 Thursday, March 23 2017 Thursday, March 23, 2017 5:52:00 PM CDT in News
CAMDEN COUNTY - A confrontation between neighbors ended with a man shooting two dogs, the Camden County Sheriff's Office said.... More >>
7 hours ago March 23, 2017 Mar 23, 2017 Thursday, March 23 2017 Thursday, March 23, 2017 5:44:00 PM CDT in News
JEFFERSON CITY - Lincoln University's president, Kevin D. Rome, will resign effective June 30 and the next day take over... More >>
8 hours ago March 23, 2017 Mar 23, 2017 Thursday, March 23 2017 Thursday, March 23, 2017 5:03:00 PM CDT in News
ST. CLAIR (AP) — Firefighters who put out a blaze in an eastern Missouri woode d area found a man's... More >>
9 hours ago March 23, 2017 Mar 23, 2017 Thursday, March 23 2017 Thursday, March 23, 2017 4:08:16 PM CDT in News
CAMDEN COUNTY - A man who investigators say sexually assaulted a 14-year-old female victim on Monday has been charged with... More >>
9 hours ago March 23, 2017 Mar 23, 2017 Thursday, March 23 2017 Thursday, March 23, 2017 3:42:00 PM CDT in News
JEFFERSON CITY - A federal court convicted a Columbia man on charges related to child pornography and sexual exploitation of... More >>
10 hours ago March 23, 2017 Mar 23, 2017 Thursday, March 23 2017 Thursday, March 23, 2017 3:08:00 PM CDT in News
COLUMBIA - A packed audience learned about the connection between obesity and sleep problems Thursday in the Monsanto Auditorium at... More >>
10 hours ago March 23, 2017 Mar 23, 2017 Thursday, March 23 2017 Thursday, March 23, 2017 2:36:00 PM CDT in News
COLUMBIA— A bill supported by representatives on both sides of the aisle aims to change the way childcare subsidies are... More >>
10 hours ago March 23, 2017 Mar 23, 2017 Thursday, March 23 2017 Thursday, March 23, 2017 2:24:00 PM CDT in News
JEFFERSON CITY - Residents of Mid-Missouri are accustomed to seeing the large rotunda of the Capitol building in Jefferson City... More >>
10 hours ago March 23, 2017 Mar 23, 2017 Thursday, March 23 2017 Thursday, March 23, 2017 2:20:00 PM CDT in News
COLUMBIA - Police arrested a man Tuesday after witnesses from a deadly shooting connected him with the crime scene. ... More >>
11 hours ago March 23, 2017 Mar 23, 2017 Thursday, March 23 2017 Thursday, March 23, 2017 1:19:00 PM CDT in News
KANSAS CITY (AP) — The first African-American to lead the police department in Kansas Cit y, Missouri, i s planning... More >>
12 hours ago March 23, 2017 Mar 23, 2017 Thursday, March 23 2017 Thursday, March 23, 2017 1:08:00 PM CDT in News
ST. LOUIS (AP) — Fraud charges have been filed against a man accused of e nrolling in a Missouri co... More >>
12 hours ago March 23, 2017 Mar 23, 2017 Thursday, March 23 2017 Thursday, March 23, 2017 12:36:00 PM CDT in News
COLUMBIA (AP) — A Missouri m an has been indicted for allegedly sex trafficking three female victims, including a minor.... More >>
12 hours ago March 23, 2017 Mar 23, 2017 Thursday, March 23 2017 Thursday, March 23, 2017 12:26:00 PM CDT in News
FULTON - Police arrested a man who led officers on a short chase and had a crystallike substance in his... More >>
12 hours ago March 23, 2017 Mar 23, 2017 Thursday, March 23 2017 Thursday, March 23, 2017 12:13:00 PM CDT in News
COLUMBIA - Columbia residents rallied in front of U.S. Rep. Vicky Hartzler's office Thursday morning, asking the Missouri congresswoman to... More >>
13 hours ago March 23, 2017 Mar 23, 2017 Thursday, March 23 2017 Thursday, March 23, 2017 12:11:00 PM CDT in News
ST. LOUIS (AP) — A Justice Department attorney says Ferguson, Missouri, i s making "meaningful progress" in enacting policing and... More >>
13 hours ago March 23, 2017 Mar 23, 2017 Thursday, March 23 2017 Thursday, March 23, 2017 11:31:00 AM CDT in News
Columbia, MO
Broken Clouds 64°
2am 64°
3am 63°
4am 63°
5am 63°

Select a station to view its upcoming schedule:

Coming Up Next

1:07a
The Insider
1:37a
Paid Program
2:07a
Today
1:00a
Cheaters
1:30a
Seinfeld
2:00a
Paid Program

Tonight's Schedule

7:00p
Grimm
8:00p
Dateline NBC
9:00p
Dateline NBC
7:00p
The Originals
8:00p
Reign
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld