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Using Body Weight to Build Strength and Endurance

By Stephen R. Farris

When it comes to building muscle strength, there are a couple of ways to do this. One, you can join a gym and lift weights, or two, you can build strong muscles by simply using your own body weight instead. Of course, weights alone won't build strong muscles. You have to eat right, such as incorporating more fresh fruits, raw vegetables, and leaner cuts of meat (poultry, fish, and beef) into your daily diet, along with drinking more water and less sugary drinks.

If joining a gym doesn't fit into your budget, then the second option is the way to go. Sure, you can add dumbbells into your workout, which can be purchased through the internet, or from your local big box mega-store. 

Let's get started. When it comes to building muscle, there are several exercises you can do. And while they may make your muscles stronger, you'll also notice those muscles building endurance. Endurance is important, especially when it comes to repetitive use, or when the need arises to contract your muscles to hold a position for any amount of time. 

Workout at Home

Let's take a look at some of the exercises you can try at home without breaking your already tight budget. You can also browse the internet for free videos to show you how to properly perform each exercise, in order to prevent injury. Don't forget to consult with your doctor and/or chiropractor before starting a daily exercise routine.

  • Planks - planks are a great way to strength your core, because they work the muscles in your abdomen and lower back. While strengthening your core, planks also work some of the surrounding muscles associated with your core, and help with endurance.

  • Body weight squats - This exercise is pretty simple. Stand upright, using good posture, then hold your arms straight and out. Without bending your back, squat down to the point your glutes drop slightly below the knees, then stand back up. This method helps strengthen your leg muscles, lower back, and glutes.

  • Push-ups - Pushups are the old staple of exercises. They help strengthen your chest, arms, and shoulders. 

Other exercises you can try are walking lunges for your legs, hips and thighs, and crunches; more work for your core.

The idea is to help you get stronger and gain endurance as well, in order to live and maintain a vibrant, healthy lifestyle for many years to come.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Arvada, Colo.

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