Sometimes life could make you move to a new city and usually you may not be conversant with the environment. It becomes challenging trying to keep fit since a gym house may be difficult to locate. I would resort to indoor and outdoor workout programs that would use just my body weight or any structure I can find in a park or playground. So for those of you who can’t get a nearby gym house, there’s still hope. Another concern which warrants this article is the fear people may have about what workout really does to their body. Although this post is focused on developing personal routines where a gym is unavailable, the ongoing symposium will also address the raised concern.
Just as we need to take care of our diet as we work out, we also need to understand exactly what workout is all about in scientific terms. Yes, because physical fitness is a science that cuts through chemistry, physics, biology and mathematics. You may want to be sure of what you do when you do it because some whack fitness trainers may engage you in certain programs that may not have any effects on the parts you desire to work on and a worst case scenario is getting botched by wrong or bad workout.
There are three basic components of workout programs; gravity, motion and resistance. The goal of every program is to subject concerned muscles under the influence of one or all three components. You can develop an outdoor or indoor routine for yourself by improvising if you understand the basic components involved in working out. These components have been discussed under four sub headings.
1.) Gravity: Gravity plays an indispensible role in developing workout programs. To achieve physical fitness, the priority muscle must work against gravity as a rule. This rule of working against gravity in a static position is one that is practiced in yoga and is used by fitness trainers to prepare beginners for more intense training that may require more components. By staying in a static position we eliminate motion and any other added resistance that isn’t gravity. You can build your core and entire body strength doing what some may call isometric or static workout. Examples of such programs are planks, chin-up hold, static lunge, superman pose, chair pose, hanging, headstands, handstands, wall sits, Glute Bridge and static sumo squat.
2.) Motion with gravity: Gravity alone may tone the muscles, but including motion to the program will yield more beneficial results. The rule forms the bases for cardiovascular workout that improves heart rate and metabolism. The weight of the body acting alone and in motion can create good toning for priority muscles. Apart from aerobics (running, swimming, cycling etc), some motion with gravity programs include: push ups, pull ups, tricep dips, suspended leg raise, plank crunch, Leg raise, crunches, arm circles, inverted rows and so on.
3.) Induced resistance and gravity without motion: A more intense form of isometric workout can be achieved by inducing additional resistance with gravity and subjecting the muscles to this combined force. This is done practically by using weights for the usual static workout programs listed in number one above. Some other programs that fall in this category are dumbbell holds and isometric dead lifts.
4.) Induced resistance and gravity with motion: This is where most workout programs fall because they involve the use of weights and require motion (i.e. moving the body parts). Gravity is an indispensible component because we all exist within its axis. All workout programs that involve all three components fall under this category.
We know now that all we do when we workout is subject our muscles to some form of resistance of which the least is gravity. The effect of the workout should be felt at the point or muscle which it claims to be working otherwise it is likely you are working wrongly. In lay terms, your muscles does ‘work’ acting on gravity and any additional weight. This is interpreted to the body as a muscle under pressure which requires some form of attention when nutrients are shared. The muscles under the most pressure will tend to gain mass over time.
Experience plays a role when it comes to developing routines without equipment found in the gym. You should look out for stairs, even bars, seats and railings as outdoor structures that could be useful for certain programs. The edge of a balcony railing can be used for triceps dips, just as the bar of a swing can be used for pull ups, suspended leg raise and so on. Seats at a park can be used for chair dips while a stair can be used for inclined and declined push ups.