• You are your own gym

    By The W10 Team
     

    If you’re looking for an effective way to gain strength, improve cardiovascular fitness or lose weight, then bodyweight training has it all.

    BW“Bodyweight is strength training. It is the first step on the journey to physical dominance and when skilled enough, will remain for life” – Andy ‘IronMac’ McKenzie

    Bodyweight training (using your own bodyweight as resistance) is often overlooked as a highly effective method of training for strength and fitness. The movements performed in this type of training mirror those that we all do in everyday life such as squatting down to play with the kids or climbing a ladder. Don’t be fooled into thinking that bodyweight training is easy – there are plenty of moves that will challenge even the most advanced athletes.

    Here’s what bodyweight training has to offer:

      1. One of the best things about using your own bodyweight as resistance is that it’s universally applicable for all levels of athletes. There are plenty of regressions to make the movements appropriate for beginners and plenty more ways to ramp up the intensity for more advanced athletes. Beginners can start with air squats, single leg 90/90 or split squats. When these compound movements are performed correctly, they are challenging and build strength quickly. For the stronger athlete, try pistol squats, or work on your single-arm or handstand push-ups or use the gymnastic rings for single-arm inverted rows.

        1. You get a lot of ‘bang for your buck’ with bodyweight workouts, as they can have quite an intense metabolic effect. The cardio is combined with the strength, so it’s a very efficient way to train if you want a balanced approach to your overall fitness and don’t have time to kill in the gym. As there’s minimal or no equipment, you go from one exercise straight into the next, keeping your body working harder with shorter rest times, boosting the heart rate and metabolism. Think box jumps, burpees, squat jumps etc.
          1. Bodyweight training can be looked at as a form of gymnastics, which is kind of like a very advanced version of bodyweight training. You need to develop competency in certain basic skills such as scapular control and brachiating (hanging) before you will be able to master some of the more difficult movements, such as chin variations, handstands and levers.
            1. Flexibility & balance. To perform many of the bodyweight exercises, you need to know how to hold your body with the right posture to ensure you get the full range of movement. Practicing these movements leads to increased flexibility. Single limb work can even out strength imbalances. Think about one of the W10 favourites; the humble split squat. Even without additional weight, this can be a challenging exercise, giving a deep stretch in the hip flexor, while moving the joints through a full range of movement.
            1. It’s not just about the elusive six-pack. Bodyweight workouts encourage a strong core since they require a great deal of stabilization. Your core runs along the entire length of your torso and stabilizes the pelvis and shoulder girdle. It’s what keeps us standing upright and protects your back. You might be surprised at how much energy or weight you can transfer through using your core. A strong core has plenty of carryover to improving your squats and deadlifts and most importantly help you avoid injury.

            In my view, it is the ultimate form of functional movement fitness and at W10 Performance we include this type of training in all of our programmes and conditioning classes.

            Contact us on 0203 489 5428 or drop us an email on info@w10performance.com to find out about training at W10 Performance.

           

          You Might Also Like

           
          Quick Browse
            • Eating healthy not losing weight

              Working out, eating well but not losing weight?

               

              Here’s why. So we’re well into the New Year now, and after December’s festivities you’re back into the swing of things with your training and healthy eating. You’ve done the dreaded weigh in and calculated your BMR (basal metabolic rate - the amount of calories your body needs to function at rest). From this you’ve

              Read More
            • How to get the most out of your sleep for weight loss

              7 things you can do to get the most out of your sleep

               

              Unless you’ve been living in a cave (in which case you wouldn’t be reading this), you’ll know that sleep is important. Most of us are probably guilty of not getting enough shut-eye and although it will vary from person to person on how much sleep we require (for most it’s 8 hours) we all need

              Read More
            • train around Lower back pain

              How To Train Around Lower Back Pain

               

              “In the United Kingdom, low back pain was identified as the most common cause of disability in young adults: with more than 100 million work days lost per year.” – World Health Organisation The first thing we want to point out here is that we are absolutely not trying to advise people on how to

              Read More
            • Summer bodies made in winter

              Telegraph Feature: Summer bodies are made in the winter

               

              "Don't save your beach-body programme for the six-week summer bootcamp dash, make it easy on yourself and start now" says our fitness blogger, W10 Founder - Jean-Claude Vacassin. It might seem a little premature to be talking about summer bodies in early January, what with the cold and dark mornings and the baggy jumper season

              Read More
            • Superfoods inhibit fat loss goals

              Are superfoods actually inhibiting your fat loss goals?

               

              The superfood craze: why “super” foods may not always be the best choice. Superfoods are buzzwords in health circles right now. From Buddha bowls, to raw energy balls to goji berries, it seems that everyone is jumping on the health food train. With their 100% natural, whole food tag line they must be super, right?

              Read More
            • W10 5-day fitness retreat: Ibiza 2018

               

              Event: Training Places - Ibiza Date: Saturday 1st September 2018 - Friday 6th September 2018 https://youtu.be/Yb2_WydS-8w Taking W10 Fitness to new places... After an incredible trip to Ibiza earlier this year, we’re excited to announce that we are going to be running the fitness retreat again in September 2018. Set on the hills of s’Estanyol near

              Read More

          Start Your 30 Day Trial Today

          If you’re ready to make a change, you can start now. Register online and book your first session today.

          Start Today

          Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.

           

          Find us The Basement, 202-208 Kensal Road, London W10 5BN

          Call us on 020 3489 5428