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BODYWEIGHTTRAINING 101:BENEFITS & TIPSBODYWEIGHT TRAINING 101: BENEFITS & TIPSRUNTASTIC.COM/BLOG1

INDEXINTRODUCTION3A BENEFITS OF BODYWEIGHT TRAINING1 2 3 4 5 Speed up weight lossLessen risk of disease & improve quality of lifeImprove self-confidence & moodSlow the aging processImprove running (or other sport) performance68101112B TIPS FOR EFFECTIVE BODYWEIGHT TRAINING1 2 3 4 5 6 7 8 9 Before you start: common training terms explainedIf your goal is to.maximize weight lossIf your goal is to.build muscleCombining bodyweight training & running (or other sports)Warm up & cool downBreathing during exerciseExercise form & avoiding mistakesScaling & replacing exercisesTechniques for better results151618202124272931CONCLUSION33APPENDIX Bodyweight exercise list by muscle group34

INTRODUCTIONThe following guide contains an overview of many benefitsthat bodyweight training offers. It also includes some veryimportant tips that will help you progress faster, trainsmarter, and save time by avoiding some common trainingmistakes. Throughout the guide you will find links to theRuntastic blog where you can always get more detailed adviceand other useful tips.The potential of bodyweight training is often underrated.Not everyone is aware of how many different goals can beachieved with this kind of training when it’s done right.Most importantly – using your own body as resistance isconvenient and empowering.Bodyweight training is a great choice for many: Beginners: Training with your own body as resistance canbe a great stepping stone to develop initial mobility, stability,and strength for other training systems and sports. Travelers: Time and space limitations may affect yourtraining habits. With bodyweight training you can keepworking on your goals anywhere. Runners: Mobility, stability, and strength can beimproved without equipment in a way that benefits runningperformance and helps make the body more resilient.BODYWEIGHT TRAINING 101: BENEFITS & TIPSRUNTASTIC.COM/BLOG3

Other athletes: Bodyweight training complementsmany sports and can help athletes achieve well-roundedperformance. People who don’t like gyms: With bodyweight training, youcan transform your body and improve your fitness & health inthe comfort of your own home.HIGHLIGHTED QUESTIONSIn this ebook you will find highlighted questions thatprovide interesting insights into best practices ofbodyweight training.And at the very end you will find an appendix with a usefullist of bodyweight exercises for each muscle group.BODYWEIGHT TRAINING 101: BENEFITS & TIPSRUNTASTIC.COM/BLOG4

ABENEFITS OFBODYWEIGHTTRAINING

Do you sit all day? Or are you training for a marathon,perhaps?No matter what your lifestyle is like, spending a lot of time ina similar position or doing lots of repetitive movements takesits toll on your body. An activity as simple as training withyour own weight is a great way to improve your quality of life– whether it’s weight loss, more focus, or to reduce your riskof sports injuries.These are the benefits of bodyweight training you willexperience:1 SPEED UP WEIGHT LOSSIf you want to lose weight, your first thought might be thatyou have to start running. That’s not necessarily true. It isjust an option, like any other, such as doing a home workout.The truth is – the amount of calories you can burn withbodyweight training has been underestimated for a longtime Luckily, newer research has proved that training withoutweights can be a convenient way to boost your weight loss.BODYWEIGHT TRAINING 101: BENEFITS & TIPSRUNTASTIC.COM/BLOG6

Here is why it’s a good choice: Bodyweight exercises such as Push-ups, Pull-ups, Lunges,and many more are classified as vigorous intensity physicalactivity when looking at the METs (“metabolic equivalents,”commonly used as a reference for effort in physical tasks). HIIT (high intensity interval training) workouts raise yourheart rate and require maximum effort, which increases thecalorie burn. But even if your bodyweight workout burns an extra100-400 calories (the actual numbers vary based on type,duration, your fitness level, and many other factors), thecalorie burn is not the only benefit you get from bodyweighttraining.The muscle growth that you can achieve through bodyweighttraining over time contributes to a better body compositionand a higher basal metabolic rate (number of calories youneed to sustain activities of daily life). Keep in mind: if youwant to lose weight, the most important factor will be howmany calories you eat and how you can achieve a slightcaloric deficit over a longer period of time.GET HIIT WORKOUT VIDEOSBODYWEIGHT TRAINING 101: BENEFITS & TIPSRUNTASTIC.COM/BLOG7

2 LESSEN RISK OF DISEASE & IMPROVEQUALITY OF LIFEImagine there was a new pill on the market.a pill thatmakes you live longer and healthier, with less stress (and noside effects). Would you hesitate or start taking it right away?Diseases such as diabetes, cancer, and cardiovascular diseaseaccount for 70% of deaths worldwide according to the WHO(World Health Organization). While exercise can’t be labeled asthe cure, it does increase lifespan, improve quality of life, andlower the risk for many of the most common chronic diseases.In selected cases, exercise therapy can even be as effective asmedication, or at least boost its effect.Here are some interesting facts: The combination of physical activity (moderate to vigoroussuch as bodyweight training) and a healthy diet have a strongereffect on reducing the risk of early death and improving thequality of life. Exercise, including bodyweight training, can be used tohelp fight depression. Benefits range from social contact andhormonal changes to the ability to cope better with anxiety dueto the resulting elevated heart rate in controlled conditions(that’s what working out is about!). Exercise can make you more resilient against the stress ofdaily life. It seems that the higher the fitness level, the lower theperceived stress. Regular training can increase your insulin sensitivity and helpprevent diabetes. Why? When you are more insulin-sensitive,your metabolism is better at keeping your blood sugar levelswithin a healthy range.BODYWEIGHT TRAINING 101: BENEFITS & TIPSRUNTASTIC.COM/BLOG8

In addition to other factors, exercise can enrich the diversityof gut microflora with possible benefits that could go as faras managing gastrointestinal disorders and even preventingcolon cancer, due to improved immunity and barrier functionsresulting from stimulation of the beneficial types of bacteria. Moderate-intensity strength training is effective at increasingthe “good” cholesterol, which, in turn, reduces the risk of heartattack, stroke, and coronary artery disease. To directly reducethe level of “bad” LDL cholesterol, it’s necessary to chooseexercise with a higher intensity.ISN’T CARDIO THE ONLY WAY TO IMPROVEHEART HEALTH?Not really. Resistance training, such as bodyweight training,on a regular basis can decrease the risk of heart disease,decrease blood pressure and stress placed on the heart, andimprove cholesterol levels.What you probably don’t know is that because of the muscleatrophy (wasting) in patients with chronic heart failure,patients are actually encouraged to perform dynamicresistance exercises to build back the heart strength andimprove endurance – safely, of course! So, it’s not all aboutrunning – bodyweight training benefits your heart, too.BODYWEIGHT TRAINING 101: BENEFITS & TIPSRUNTASTIC.COM/BLOG9

3 IMPROVE SELF-CONFIDENCE & MOODEven if you are only focused on your muscles – your brain isgetting a boost, too!Improved brain function, enhanced mood, and decreased stresslevel are the three most consistent cognitive effects of onesingle training session!The brain’s response to acute exercise is very complex – butbodyweight training can have an immediate effect on yourmood.Even though it’s amazing how one single training session canchange the tone of your day, it’s not just about the temporaryboost and “high”. Sticking to a workout plan gives you a longterm sense of accomplishment that can be a strong foundationfor even bigger changes in your daily routine and life.On another note, bodyweight training can affect muscle tone ina way that improves posture. We can all more or less identify“good” or “bad” posture if we see someone slouching in theirchair or walking hunched over. But what about knowing whatgood posture feels like for ourselves? This is the key, becausewe’re not looking at ourselves from the outside. Why is thatimportant? A better perception of the body can be developedthrough consistent training. It’s not all about body compositionand losing fat or gaining muscles. Having a better feeling ofyour muscles makes it easier to be aware of your posture andoverall presence.Fitness can even make you more successful.FIND OUT HOWBODYWEIGHT TRAINING 101: BENEFITS & TIPSRUNTASTIC.COM/BLOG10

4 SLOW THE AGING PROCESSNo matter what age you are – being fit for all the experiencesthat life gives you is always a challenge. Even if slowing downaging is not one of your top priorities, it’s good to know that youare doing something for yourself long-term, not just for thequick results.Besides the above mentioned health benefits, such as astronger heart and lower cholesterol levels, bodyweighttraining “Reverses” aging in the muscles and thereby helps slow theloss of muscle mass that naturally occurs through aging. Strengthens not only the muscles but also the ligamentsand even bones – making them denser, which helps preventosteoporosis. Boosts testosterone levels even in older sedentary adults.Low testosterone is associated with diminished cognitivefunction, depression, osteoporosis, and deterioration ofmuscle function. So, even though the significance of increasedtestosterone resulting from exercise still has to be determinedwith future research, the findings are promising.BODYWEIGHT TRAINING 101: BENEFITS & TIPSRUNTASTIC.COM/BLOG11

5 IMPROVE RUNNING (OR OTHER SPORT)PERFORMANCEIf you are a runner, the majority of your training consists ofrunning. Maybe even all of it? When you decide to focus on onlyone type of activity, you are missing out on a performance boostthat comes from well-rounded fitness. Being a good runnermeans working on your strength, too. And the same applies forother sports.The following four facts explain how strength training forrunners can improve your running performance.1. More efficiencyA stable torso is crucial for efficient running form. In particular,your abs and back muscles (core) play a major role. If these aretoo weak, your body will be forced to compensate which leadsto a loss of power. Training your core with bodyweight exercisesguarantees a smoother transfer of the force generated fromyour arms to your legs and from your legs to the ground.2. More flexibilityBodyweight training exercises are usually complex andstrengthen more than just your muscles. If done properly, theyalso strengthen your mobility and agility. In general, flexibilityBODYWEIGHT TRAINING 101: BENEFITS & TIPSRUNTASTIC.COM/BLOG12