July 12, 2013

Push up Challenge: Benefits of Push ups

FIT Push up & Sit up Challenge can be done by

Recently, I have been very busy with my day job and FIT Camp, amongst other things, making it difficult to get a workout in myself.  In an effort to keep active, even when I'm stuck inside my house, I decided to complete at least 30 push ups (3 sets of 10) and 60 (3 sets of 20) sit ups a day.  That way, if I can't fit in a long workout, at least I got something in.  In 1 week I started noticing a difference in my upper body muscle size and tone.  I not only started seeing physical results, but became surprised at how much strength I actually had and how quickly I was improving.  That explains my recent tag line of SURPRISE YOURSELF!  I have been surprising myself and I know you will too! ... and this is a great way for you to do it.

Many times we find ourselves unable to attend the gym and much fit in a workout at our home, job, park, etc.  Push ups can be a great method to build and maintain your strength.

Push ups work your entire upper body; this includes muscles such as your deltoids, lats, triceps, pectorals, biceps and abs.

This picture illustrates all the muscles being actively used when performing sit ups.

Push ups also increases your heart rate when performing high reps, which in turn helps raise the metabolism. 

They are a great exercise to warm up the body and help reduce the chance of injury during weight training.  Using your body weight will get your blood pumping throughout your body and get your muscles ready for listing heavier weight.

Depending on your strength level, push ups can help either build muscle or tone.

Build muscle = Lower reps with more weight
Tone muscle = High reps with less weight
(Women tend to want to stick to toning only because of the fear of getting big, but generally speaking, you can only tone a muscle if you have a muscle)

If you’re a beginner and can manage to do 5-10 push ups at once, you will notice improvements to the size of your muscle from just doing push ups. As you progressively manage to do a higher number of push ups at once, you will notice more improvements to your tone.

If you have a high strength level (you can do 30-40 push ups at once) , you may feel push ups are useless, but it is beneficial.  If you consistently stick to exercises that build muscle strength and side at a max rep of 10, your body will become familiar with this range.  To effectively have your body improve and grow, you must perform workout routines that introduce, the all famous, muscle confusion.  Push ups are a great way to mix in a higher rep exercise while maintaining muscular strength and improving your muscle tone.

The FIT Push up Challenge will provide rep suggestions for Beginners, Intermediate, and Advanced strength levels.  I hope you join us and SURPRISE YOURSELF!!!

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