12 Safety Tips And Guidelines For Bodyweight Training
Bodyweight training is a form of strength training that is easy on the joints, won’t cost you any extra money on equipment or other items, and can help you build incredible strength in a short amount of time.
This type of exercise uses just your body to build muscles and increase strength through a series of exercises like push-ups, inverted rowing, squats, curl-ups, and more.
Bodyweight exercises are designed to provide numerous health benefits to the body, including stronger muscles that enable you to perform activities of daily living more effectively.
However, one wrong move can lead to injuries that are not only painful, but, which will force you to a time off training that can ruin the overall effectiveness of the program. While this type of strength training is safer than traditional weight training and conditioning, you should still be aware of a few safety tips.
Whether you’re a seasoned bodyweight trainer, or a beginner looking for a new way to exercise, the following tips will help you stay safe as you build up strength, endurance, and muscle.
Why Practice Proper Safety
The body is not invincible, which is why it is imperative that you do everything you can to keep it in good shape. Exercise is a great way to keep a body in shape, but when not done correctly, it could lead a lot of pain.
When you exercise, it is especially important to practice safety precautions so you can avoid injuries and strains that can cause problems in the future.
Practice the following safety tips to ensure your wellbeing as you engage in bodyweight training exercises.
1. Get Clearance From Your Doctor
If you have special health needs, be sure to talk to your physician first regarding which exercises are safe for you to perform. It is also important to listen to what your body has to say. If you’re feeling very fatigued, or if you feel persistent pain on certain areas of your body, hold off on exercise.
2. Wear Proper Attire
• Be sure to wear appropriate clothing – one that lets you move around freely. Do not wear clothes that are too tight as they can restrict movement, but, do not wear clothes that are too loose either because they might get caught as you workout.
• Wear closed shoes that will protect your feet. As much as possible, replace them every six months because the cushion might wear out.
• For additional safety, wear exercise gloves that will enhance your grip and also help minimize callous formation should you be using any type of special equipment.
3. Secure Safety of Equipment and Surroundings
• If you’re training with equipment around, don’t position them too close with each other. If your program requires lifting some free weights, make sure to place them back in their proper racks to avoid other people tripping on them.
• Check for slippery floors or leaks around the surroundings.
• Avoid training when the environment is too hot or humid, because it can lead to overheating and dehydration.
4. Warm Up And Cool Down
Make sure to warm up for at least five to ten minutes by taking a slow jog, brisk walk, or stretching. Warming up helps improve blood circulation and lubricate your joints. You also need to cool down after your training.
Warm ups and cool downs are a great way to get your body ready to exercise without overdoing it. It is never a good idea to jump right into an exercise routine for a number of reasons. You may be stiff, tired, sore, or even inflexible right off the bat.
Warms ups are simple stresses that get the blood flowing, your muscles malleable, and your focus up. Similarly, cool downs ensure that you don’t seize up or experience soreness and cramping after you finish exercising.
5. Stay Hydrated
Drink plenty of water or Gatorade type drinks that will help replace your lost electrolytes if you engage in vigorous training.
6. Work Your Way Up
Start slow and gradually increase your activity level. Drop down to a lower level of training if you stopped exercising for a while.
7. Perfect Your Form
• Learn proper form for any moves you plan to do, either from a fitness trainer, or by watching videos of the specific moves. This is very important to avoid injury.
When it comes to bodyweight training exercises, it is your form, far more than your weight, which is most important. Your body must be aligned correctly in order to move smoothly through each exercise. If your form is off, it can result in injuries and slow gains.
• Observe good posture, ensuring that your spine remains in a straight, neutral position to avoid lower back problems. Never bend or twist the spine excessively.
• When doing leg exercises, maintain alignment with your knees and toes. Bend your knees slightly when standing.
• If you need to lift bars, make sure both of your hands are at equal distance from the bar’s center to prevent stress on one side of the body. Have a spotter around if you’re doing presses so that someone can catch the weight if you became fatigued.
• Never lock your joints to prevent too much stress that can ultimately lead to injury.
• Don’t focus on one plain only. Basically, there are three planes of motion – the sagittal plane, the frontal plane, and the transverse plane.
Make sure that your bodyweight program is designed so that no single movement pattern is overemphasized.
8. Create A Routine And Be Consistent
Bodyweight training relies a lot on patience, discipline, and consistency. The best routine will work your major muscles two to three times a week.
9. Work at the Right Rhythm
When you work at a steady pace, you can control your movements and accuracy. When you focus too much on momentum, you can lose sight of keeping control of your body. The right tempo could be counting for a few seconds when getting in and out of an exercise position.
10. Practice Proper Breathing
Much of exercise is dependent on practicing smooth breathing techniques. When you align your breathing with your movements, it can cut down on strain and resistance that can make the exercise difficult. Inhale as you lift, push, pull, or tense up, and exhale as you release. Be sure that your timing falls in line with your breathing for best results.
11. Keep Up the Challenge
Don’t allow your routine to become complacent by doing the same workouts over and over again. While bodyweight training requires consistency, you can effectively shake things up by gradually increasing resistance and weight. Because bodyweight training can be modified, you can decide how much weight to add and when—it’s all up to you.
12. Recovery Time
Rest your muscles. Bodyweight training will cause small tears in your muscle tissues, and while they are important to help your muscles grow stronger, be sure to take at least 24 hours time off before your next session. It is during these times of recovery that muscles grow.