Bodyweight Training a very flexible form of exercise in comparison to working with machines. You use your body and you can practice high-intensity, low-intensity, endurance training or strength training - you choose.
Before exercising, make sure you set up your Bodyweight Training System correctly, use the door anchor or the ceiling mount if your indoors and if you're working our outdoors you easily attach the straps on to any tree, light or goal pole or similar, just always be assure it can support your bodyweight.
If you haven't used the Bodyweight® Training System before, we recommend you to download our exercises, either from the website or in the app. If you don't have an iPhone you can download theWhite Guide where all the exercises can be found as well!
It is important to perform the exercises correctly, not only to avoid injuries but also to achieve the results you want.
OPTIMAL TRAINING
The optimal way to get a good physical health, burn fat, lose weight, get fitter and build muscle is to combine different types of exercise, such as cardio exercise with strength training. Strength training is the best there is when it comes to strengthening your body and building muscle.
BENEFITS OF BODYWEIGHT TRAINING
The benefits of weight training are numerous. You can do it almost anywhere, you minimize the risk of injury, improving your agility, balance, stamina and increases muscle strength. Exercise gives you even more energy and vitality. It also increases the energy consumption in your body so it helps your body burn that unnecessary fat we tend to carrie along.
WORKOUT ON REGULAR BASIS
You should train continuously for best results, so be sure to get active in some way every day. The best way to succeed is to see the workout and exercise time as some thing that you deserve. Its not a punishment, its a reward, to have the time to nourish your health!
Why not start training hard and discover how fun it is, especially when you start seeing the results of what you do.
THE BIG PICTURE
Think of the big picture, workout and train hard, eat healthy and nutrional and be sure to rest in between. It will do you good! Fitness and Exercise is important for everyone. To have more energy, feel better and live a healthy life gives better quality of life.
Good Luck!
]]>The summer is here and it’s about time (if you haven’t already started) to take your Bodyweight Training System with you and do some outdoor training!
When you do your outdoor workout you get sunlight, vitamin D and fresh air at the same time, which is good for both body and soul. By exercising outdoors you become happier, more energetic and healthier. It also gives you more energy, it relaxes, it makes us more positive and additionally outdoor workout makes us feel less angry, annoying and tense then when you're training indoors. Maybe you think we made all this up? Oh no, this is hard fact from a study made by researchers from the Peninsula College of Medicine and Dentistry*
So – what are you waiting for? Bring your Bodyweight Training system with you to your local park, high school, beach or even your backyard! Grab your Bodyweight band and head into the great outdoors.
With your Bodyweight Training System you have all you need for a successful workout outdoors. You can easily attach the straps on to any tree, light or goal pole or similar, just always be assure it can support your bodyweight.
For optimal use, choose a workout area roughly measuring 2,5 meters (8 feet) long by 2 meter (6 feet) wide. Always be sure you're on a flat, non-slip surface, so you don’t hurt yourself. For best results use an overhead anchor point that's about 2,5 meters off the ground and strong enough to support your own bodyweight.
Start by wrapping the anchor band around the anchor point. Attach the straps by using the carabiner. Use the buckles to slide the straps. Attach the handles and the Bodyweight Training system is ready to use! Always remember to weight-test your bands before using it by pulling hard on it.
GOOD LUCK, hope to see you out there!
*Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Wellbeing than Physical Activity Indoors? A Systematic Review. Environmental Science & Technology, 2011, http://www.ncbi.nlm.nih.gov/pubmed/21291246
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Mix together:
1,5 dl Flax seeds
1,5 dl Sesame seeds
1,5 dl Sunflower seeds
0,75 dl buckwheat flour
1 dl Pumpkin seeds
0,5 dl rapeseed oil
1,5 dl water
1 tsp salt
Mix it all together. Spread the batter on a oven plate, as thin as possible. Leave it for about 45 minutes in 150 C, or until you feel they are dry enough. ENJOY!
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You can always find all the exercises (and more) on Youtube, click here >> and of course, you can also download our brochure and print it out, click here for download >>.
If you have any questions, suggestions or comments, we would love to here from you! Please get in touch with us on info@bodyweight.se.
Active rest means that you are active while you rest. You do something while you are resting from the something else – as simple as that.
Active rest is a well known concept meaning you are active during your rest days, the one you have between your workout days.
When we talk about active rest we do not mean the rest we mentioned above, we talk about the rest time between exercise sets. Like this: if you are doing 10 repetitions of an exercise, rest, 10 reps, rest, and 10 reps again, we want the small rest you have, 10-40 seconds between your 10 reps, should be active.
WEIGHT TRAINING ACTIVE REST
In weight training you want to get maximum of muscle strength and muscle growth. To achieve that, personal trainers usually recommend 8-12 repetitions of an exercise, three times, with a short rest in between. The rest time between exercises tend to be between 10-40 seconds. Typically, 10 reps, waiting 10-40 sec, the muscle gets a brief rest, and then another 10 reps.
We instead advocate an active rest.
Active rest means that you do something between your exercises, instead of resting. Active rest can for example be that you skip or jog on the spot. The purpose of active rest is that you maintain a higher heart rate between exercises, making sure you get a more high-intensity exercise with increased calorie burn and fat burn as a result.
BODYWEIGHT TRAINING AND ACTIVE REST
When we workout we always do the active rest. This allows us to workout with relatively high heart rate all the time, whether we work out a smaller muscle group such as biceps or else.
How we do it:
Let's say that we should run a bicep workout and will do three exercises (Curl, Hug and Reverse Curl), every exercise in three sets with 12 repetitions in each set. If I (Anna-Maria) begin with 12 Biceps Curl in the Bodyweightbands, Kennet is jogging / jumping on the spot, as soon as I have finished in the bands we change - I jog and Kennet curl and so on.
A workout like this will take about 12-15 minutes. Although the workout is done in a short amount of time, it's intense, fitness-enhancing, fat-burning and increases muscle mass.
]]>Below I list a whole lot of different super food, but the products may also be bought in ”common form" too. As cocoa powder for example. Regular cocoa powder is processed and heated several times, while raw cacao is not heated, and therefore includes a variety of healthy antioxidants, vitamins and minerals.
In order to stay as healthy as possible, I try to use different super foods in our diet, as often as I can. Much depends of course on what I have bought before and is available in the kitchen, so for me it was all about changing my purchasing habits in the grocery store. To buy the new stuff instead of the old. I have also started to buy a lot online, from iherb.com for example. Iherb.com is an American web shop that has really good products and better prices than here in Sweden anyway. (If you want to shop at iHerb , enter the code LRL574 to get 10% off your first purchase).
Below I have listed of some of the super food available, often in a regular grocery store. If you want to know what each product is good for and affects, please contact me, or search the information on reliable sources online.
Raw cocoa
Goji berries
Coconuts
Physalis
Mangosteen
Wheatgrass
Barley Grass
Bee pollen
Sprouts of any kind
Hemp seeds
Chia seeds
Coconut Oil
Flaxseed oil
Aloe Vera
Chili
Garlic
Ginger
Turmeric
Maca Powder
Shitake
Chlorella
Spirulina
Spinach
Nori
I find it so interesting and exciting that the food we eat actual affects how we feel. It no news and its obvious, but never the less, many people see food not as nutrition but as a way to stay out of their worst feeling – HUNGER. Its time to wake up and start treating your body the way it deserves. Remember You are what you eat. So don´t be: Fast, Cheap, Easy or Fake.
]]>Functional training is different from other workouts in different ways. An example of how functional strength training differs from traditional weight training, bodybuilding, is that in traditional strength training you train one muscle at a time. The traditional way isolates one or two muscle groups and train them in one specific exercise. In functional training the goal is to achieve a functional body using natural movements that involves many muscle groups simultaneously.
BALANCE AND IMBALANCE
By not working in fixed machines but instead train with a Bodyweight® training system your training becomes more functional. When you use the bands you activate so many muscles in your body to perform, without even thinking about it. Your balance and your posture is trained automatically while you focus on doing strength exercises.
STAY YOUNG WITH FUNCTIONAL TRAINING
With age comes not only wisdom and experience, but also undesirable things like stiffness and decreased strength. But - it need not be so. Using functional training can help people maintain both balance, strength and agility, well into old age.
FUNCTIONAL TRAINING AND BODYWEIGHT®
Using Bodyweight®, you can easily perform functional training, where ever you want. There are a variety of exercises that builds up your body in a way that you empower yourself that benefits you not only aesthetic but also functional. The exercises can be downloaded from the App store, or watch them on our YouTube Channel.
Whether you are young or old, fit or unfit, you can use Bodyweight® effectively and safely.
What it contains in addition to ginger? When I make a pot that lasts 4-5 days for both of us, I use:
4 oranges
4 green apples
4 celery stalks
4 carrots
(quite a lot of) ginger
I run everything in my vegetable centrifuge, and it works great for me.
The juice is both tasty and nutritious, and really gives a kick start to the day. I recently bought the book " Superfoods - healing food from the heart of nature " by John Opsahl , and found the following fun information about some of the ingredients :
Orange (vitamin C) : " ... Increases the body's iron absorption .. necessary for the formation of collagen .... important for fat metabolism and the immune system .. "
Ginger : " .. anti-inflammatory and analgesic ... stimulates digestion .. increases blood circulation .. "
Celery is good for the liver and is detoxifying, carrots adds vitamin A , green apple adds potassium, and flavonoids (antioxidants) .
If you want to give yourself a real health treat you can also mix in some wheat grass and why not a few grains of bee pollen ? If you have your own recipe for the greatest morning juice – I would be happy to try it out!
All the best!
Anna-Maria
All movies shows the exercise first from the front and then from the side, so that there should be no difficulty for you to perform an exercise, even if it 's your first time . We have also chosen to create body part groups for all the exercises, so you’ll know which body part you are training, when you do the exercise.
When using the app you can follow the workouts that we have already created, but you can also create their own workout routines, it’s really easy:
1. What exercises you want to do.
2. How many sets you want to do on each exercise.
3. How many seconds each set should be
4. How much rest you want between sets.
If you want to do a HIIT (high-intensity training), you have to workout with relatively high intensity during to whole time, high pulse, and minimal rest in between exercises. My suggestion is then to select:
1. Choose exercises that you want to do.
2. Number of sets: 3
3. 30 seconds per set.
4. 20 seconds resting time in between.
If you do not have an iPhone, you can download our White Guide. There you ’ll find pictures of all the exercises and explanatory text . If you want to see the exercises "live" you can watch our Youtube Channel. All the exercises is there, and soon we will also fill up with new material, films with more exercises and new workout routines.
If you have a different smartphone and not an iPhone, please hang in there, we will soon update our app so you can download it for Android as well!
2. Efficiency.
Research shows that bodyweight-based exercises gains in very short workout durations. Using only one multifunctional product makes it possible to quick and easy make the transition from one exercise to the next. It’s good to only have a short rest time between exercises, and of course ”active rest” (such as jumping or jogging). Boost the heart rate and burn even more calories.
3. Agility.
As you build your strength at the same time you also enhance your flexibility and agility. The more you use your Bodyweight® training system - the more flexible you become.
4. Core.
The core is more than just abs. In fact, twenty muscles make up the human core, and many Bodyweight® movements can be used to engage all of them. Such exercises improve core strength for better posture and improved athletic performance.
5. Something for everyone.
Bodyweight exercises are a great choice because they’re easily modified to challenge any fitness level. Adding extra repetitions, changing the position of your body, you can easily make even the simplest exercise more challenging. And progress is easy to measure, since Bodyweight® exercises offer endless ways to improve and do a little more in each workout.
6. Convenience.
Ask someone why they don’t exercise, and I guess many answers will be "no time" or "inconvenience". Bodyweight® training system eliminate many of these common obstacles by allowing anyone to squeeze in workouts wherever they are.
7. Varied resistance.
Since Bodyweight® exercises use no weights except your own body weight, increasing resistance is accomplished in other ways. Increase or decrease the angle between your body and the Bodyweight® band.
8. Balance.
When you exercise with Bodyweight® you simultaneously improve your balance. As we get older our balance impairs - if we do not exercise to maintain it. This means that if you want to maintain your balance as you get older, you have to use it. Using Bodyweight® and our exercises you can challenge both you and your balance.
9. Fun!
Bodyweight® training systems can be used inside or outdoors, alone or with a group of friends! Do your workout together instead of watching the latest sit com on TV – I bet you will have more fun exercising. There are countless exercise variations that relieve potential workout boredom!
10. Results.
Let's talk results. Bodyweight® exercises get results partly because they involve compound movements which have been shown to be extremely effective for strength gains and performance improvements.
11. Core.
The results from Bodyweight® training are amplified even more because of the core strength they develop. Improved core strength translates into improved strength gains throughout the entire body and of course – keeps you away from unnecessary back pains.
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