The easiest way I’ve found to stay in shape whilst fulfilling my commitments at home and to my kids is by doing body weight exercises around the house . They probably won’t bulk you up as quickly as lifting weights, but my philosophy is that if situps, pushups, dips, and pullups are good enough for the Navy SEALs, then they’re good enough for me too.
Here’s why you should be doing body weight exercises if you’re a busy dad…
Effectiveness – Are you wondering if body weight exercises are effective? Just ask the police officers, firemen, and elite fighters who live and die by these exercises. They may not be the biggest guys you’ve ever seen, but they’ll be among the strongest. And that’s the only thing that matters. If you feel like you’re starting to plateau, you can add weights, increase the reps, do variations, etc. It’s easy to find weighted vests to add more resistance to your pushups, dips, etc.
Efficiency – What could be better than free? Body weight exercises are effective and incredibly economical. Not only are body weight exercises and isometrics financially efficient, they are time efficient. In certain styles of martial arts there is a big emphasis on “economy of movement”, which means you shouldn’t exert a lot of energy on something if you don’t have to. Focus on the task at hand and get it done with the least amount of effort.
Flexibility – You can do body weight exercises anywhere. Why should we rely on gyms and exercise equipment? It’s much easier to do pushups in the basement or living room than it is to drive to the gym when you have kids.
Speed – Body weight and isometric exercises are fast. It is said that an isometric contraction needs to last just 7 seconds for you to benefit from doing it. When done properly, isometrics recruit more muscle fibers than isolated exercises, leading to more strength. If you stay focused, your full workout can be completed in just half an hour.
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