The easiest way I’ve found to stay in shape whilst fulfilling my commitments at home and to my kids is by doing body weight exercises around the house . They probably won’t bulk you up as quickly as lifting weights, but my philosophy is that if pushups, situps, dips, and pullups are good enough for the Navy SEALs, then they’re good enough for me.
Here are some reasons why you should be doing body weight exercises:
Effectiveness - Are you wondering if body weight exercises are effective? Just ask the firemen, police officers, and elite fighters who live and die by these exercises. They won’t be the biggest guys you’ll ever come across, but they’re all about getting the job done. If you feel like you’re starting to plateau, you can add weights, increase the reps, do variations, etc. It’s easy to find weighted vests to add more resistance to your situps, pullups, etc.
Efficiency - Body weight exercises are both effective and economical. Not only are isometrics and body weight exercises financially efficient, they are time efficient. In certain styles of martial arts there is a strong emphasis on “economy of movement”, which means you shouldn’t exert energy on something if you don’t have to. Focus on the task at hand and complete it with the least amount of effort.
Mobility - Body weight exercises can be done anywhere. Why should we rely on exercise equipment and gyms? It’s a lot easier to do pushups in the living room or basement than it is to drive to the gym when you have kids.
Speed - Body weight exercises are fast. It is said that an isometric contraction can last for as little as 7 seconds for you to start benefiting from it. Isometrics, when done properly, make use of more muscle fibers than isolated exercises, leading to more strength. If you stay focused, your workout can be completed in just half an hour.
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