Modern science and technology provide many new and exciting ways to work out and improve fitness. However, human bodies have not changed much over the centuries, and many of the same routines that created attractive figures in years past still work today. Review some old-school exercises that you can do without fancy tech or machines.
Plyometrics (also known as jump training) is surging in popularity again but has actually been around for almost four decades. Dr. Yuri Verkhoshansky developed this type of training as part of his research in sports science.
What is plyometric training good for? Plyometrics combines exercises that increase explosive power and agility, such as jumping, bounding, hopping, and leaping. Routines use a “stretch-shortening cycle” principle to improve muscle strength over time while burning calories and decreasing body fat.
Plyometrics improve an athlete’s power and speed. These exercises can also help reduce the risk of injury due to enhanced neuromuscular coordination through rapid movements.
There is a reason boxers have not given up jumping rope. The activity is an accessible, versatile, and cost-effective exercise that can provide numerous benefits.
Jumping rope gets your heart rate up and improves cardiovascular health. You’ll tone muscles, burn calories, and improve balance. Furthermore, jumping rope helps with coordination and agility.
Workouts should not always be about taking your body to the limit. Walking is one of the simplest ways to improve physical and mental well-being. Even the most experienced athletes should implement walking into their daily regimen. Walking has been proven to reduce anxiety, depression, and fatigue while increasing self-esteem and cognitive function.
Studies have also shown that a brisk daily walk can significantly contribute to physical conditioning, lowering your blood pressure, cholesterol levels, and risk of developing coronary heart disease, stroke, type 2 diabetes, cancer, and other serious illnesses. Incorporating regular walks into your lifestyle can provide numerous health benefits and even help enhance performance.
Stomach vacuums are an incredibly simple yet effective exercise that can strengthen your core and improve posture. They are especially beneficial for those who cannot or do not want to engage in more strenuous physical activities due to limited time or resources. They require no special equipment and can be done anywhere.
Furthermore, the invigorating breathing used during a stomach vacuum session helps to reduce stress and increase energy levels. Although it may take a few tries to get the hang of this exercise, it will provide clear results you can see and feel immediately.
Zercher squats are often overlooked in gym routines, but they offer numerous benefits that make them great compliments to regular squat exercises. They are known for forcing the lifter’s body to become stronger and more stable overall since the load is closer to your body.
Zercher squats put less stress on your back and core muscles while engaging your glutes, quads, and hamstrings more effectively than other squat variations. Doing these sets regularly can also help you work on balance, coordination, and stability and build a healthier and stronger core. Most of all, using the Zercher squat variation in your strength training workout can power up your lower-body strength more efficiently by utilizing different angles for activating multiple muscle groups at once.
Pushups might be one of the oldest forms of exercise, but that doesn’t mean they are outdated and irrelevant. In fact, pushups are still a fantastic way to build strength and cardio. As a bonus, pushups don’t require special equipment or a lot of time.
You can make your workout more challenging and effective by doing variations on the classic pushup, such as clapping or diamond pushups. Pushups can help increase your heart rate, gain muscle, and improve core stability. Though this routine is simple, it remains one of the best ways to get in shape quickly and easily.
Sometimes you need to just get back to basics to enhance your routine. The next time you think about switching things up, don’t forget these classics that still work.