Body Fitness Exercise

It's an exercise routine that uses your own body weight for resistance and nothing more than the ground, the floor or perhaps a chair for support. No weights or machines necessary. No gym membership required. Your house, the backyard, a city park or a hotel room will work just fine. Exercises varying from push-ups and pull-ups to squatting movements could be a part of a "body gym" regimen.

Researchers have found that fitness enthusiasts can reduce the time they spend working out by two-thirds and still achieve the same results. A study involving male weightlifters has suggested it is counter-productive to spend hours exercising.

Those who exercised less saw significant decrease in body fat. The study focused on 16 students aged 19 to 23, who already worked out regularly. They were split into two groups. Both carried out upper-body training three times a week for eight weeks.

One group did one set of eight repetition: the other did three sets of the same exercise.
I've observed in 20 years working in gyms, the same people continuing to train week in and week out, three to four and even more times a week even though they haven't made progress in months or even years of training.

The only exception to this rule is the beginner whose strength will increase through neurological adaptations for up to three months after starting strength training. Also perfect technique must be maintained and followed to maximize the training stimulus on the muscle and to minimize the risk of injury during this period.

The training frequency that you, and everybody else, should use is variable, not fixed. I repeat not fixed, when you strength train, as a way to develop more muscle the intensity of your workouts has to progress upward.

If they remain at the same intensity there is no reason for new muscle to grow. If you want to train effectively you have to understand the relationship between the increasing intensity of your workouts and the decreasing frequency of those workouts.

The two main components of strength training are the intensity of the exercise and the recovery after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size.