By Devon Jones, Personal Trainer
Push-ups
Push-ups may be one of the first exercises learned in elementary school gym class, but this activity is the one most commonly performed incorrectly. Proper push-ups include a full range of motion, upper arms parallel to the ground and a straight back using all of the upper body extensor (pushing) muscles through the chest, the back of the arms, and the front of the shoulders. They also force the muscles of the upper back, lower back, and abdominals to stabilize throughout the exercise.
If you are unable to do 15 push-ups with proper form, make modifications to the exercise to make it easier. Push-ups done with the knees on the ground allow beginning exercisers to perform the exercise to the full range of motion. Wall push-ups or push-ups off of a raised surface are another solution; just make sure your raised surface is a sturdy one.
If you are fit enough to perform multiple set of 20 push-ups of more, consider adding elements to the exercise to make it more difficult. Such as:
1. Changing your range of motion or your movement speeds.
2. Clapping between push-ups will actually force you to perform a faster, more explosive motion.
3. Placing your feet (not hands) on a raised surface will add to the your overall resistance.
4. Changing your hand-widths will change the muscles that are used. Wide hand widths emphasize the chest muscles, while narrow hand-widths utilize the front of the shoulders and back of the arms.
5. Utilizing an unstable surface like a Bosu Ball that is placed either at the feet or hands can add to the challenge of the simple push-up.
Resistance Bands, Jump Ropes, and Hidden Exercise Treasures around the House
Resistance (SPRI) bands are easy-to-use simple tools that can help you to do more exercises indoors in front of the TV. These bands can be used as a substitute for most exercises and machines found in a gym. A jump rope is another useful portable accessory that can provide a great aerobic workout.
Common household items can also be used for your couch-potato program. A broomstick balanced between two chairs allows you to perform supine, body weight rows. This exercise uses the mid-back (Latissimus dorsi), front of the arms, and the back of the shoulders. It makes a perfect complement to the push-up. Books or filled water bottles can be used for shoulder raises or rotator cuff exercises. Towels can be used as stretching aids for both the upper and lower body.
Keep in mind that household items are not designed to be used as exercise equipment. Some exercises may be more difficult, for items need to be balanced and stabilized. Make sure you can exercise safely with no fear of your improvised equipment breaking. Broken chairs and broomsticks may lead to embarrassing injuries and added expense. If in doubt, get a trainer's help in designing your home exercise program.
Look at other ways to modify and incorporate other traditional exercises. Be creative!
Sit-ups
Like the push-up, sit ups can be modified to either become easier, or more difficult to perform. Keeping the hands outstretched above the head or with the legs raised can make sit-ups more challenging and make those important abdominal muscles work harder. Squats can be done either with assistance from the arms and hands pushing against a couch or table, or can be made more difficult by being performed one leg at a time.
Lunges and Squats
Lunges can be done in different directions, adding to the difficulty of this already challenging low body exercise. This type of stretch can be performed in front of a television, either seated on a couch or on the floor.
Squats can be done either with assistance from the arms and hands pushing against a couch or table, or can be made more difficult by being performed one leg at a time.
Another great "in front of the tv" idea are single leg balances. You might as well improve your fitness wehn watching your favorite TV show!
Combining Them All
Think of how your exercises can be grouped together. Individual calisthenics can be combined into actions that use a greater number of muscle groups. The burpee is an exercise that combines a push-up, a squat and a jump into one exercise uses both the upper and lower body. A push up combined with a side plank make a great exercise for both the abdominals and the upper body.
Activities like lunges, push-ups and body weight rows use large muscle groups. Therefore, they consume oxygen more than exercises that isolate muscle groups. Performed back-to-back, these multi-joint, large muscle group exercises raise the heart rate and can form a demanding circuit of exercises that develop both aerobic and muscular fitness.
Popular workout programs such as Crossfit and many group fitness classes perform exercises consecutively in order to give both an aerobic and strength workout at the same time. Increased heart rates and lactic acid build up in the muscle can make these circuits challenging and even painful.
Depending upon your fitness level and workout goals, consider incorporating easier exercises so that the heart rate can drop. A circuit of push-ups, lunges, and body weight rows can be performed in front of the television during commercials, while stretches and sit-ups can be done while watching your show. Lastly, calisthenics, that old standby of gym teachers and Army recruits, require little space and minimal equipment, making them the perfect complement to any exercise program. The fact that they can be performed in front of the television means that the choice between the gym and the couch doesn't exist.
Please feel free to contact the 20/20 Fitness team or your personal trainer for more fitness ideas or if you have any questions about the workouts described above. Best of luck.
