Fancy training equipment is no match to your own body.
Lifting, pushing and pulling your own body weight on a regular basis can improve your endurance and performance on race day. Plus, it's a great alternative for endurance athletes who don't have access to a gym.
The three most common types of body weight exercises include pull-ups, push-ups and sit-ups. Endurance gains can be made with body-weight movements by increasing the amount of repetitions. Strength gains can be made by increasing the intensity of the movement itself.
The Benefits of Body-Weight Exercises
Performing body-weight exercises requires more balance, core strength and flexibility. And like all exercises each move can be modified to suit any level of fitness.
Total body exercises are designed to hit many muscle groups at once, making it an efficient way to working out, especially if you don't have a lot of time to dedicate to cross-training.
Check out the following three exercises designed to get your heart rate up, breathing labored, fatigue numerous muscle groups, and just require you and a floor.
Three Body-Weight Exercises
Bear Crawl: The major muscles involved in this exercise are the shoulders, quadriceps, low back and upper/lower abdominals.
To perform a bear crawl, drop to all fours on the ground. Keep your hands directly under your shoulders, rise up onto your feet. You can move forward, backward and side-to-side while you work every major muscle group in the process. You'll develop coordination, agility and cardiorespiratory endurance.
Difficulty level: Intermediate