Those who are no longer very young will not struggle to remember bodyweight exercises: they were not done only at school but also in the most popular gyms: no exercise bikes, treadmills, weight machines, not to mention “fat-eating” vibrating platforms or super-machinery in which all muscle groups train. The body was really “free”: no weights or rubber bands were used. So off with hops on the spot, pushups and squats, which were then called pushups. Now a research, published in theInternational Journal of Exercise Science, conducted by the experts in kinesiology (the study of human movements) of the Canadian MtcMaster University, re-evaluates all this complex of exercises also from the point of view of cardiovascular training. And, in the era of Covid with closed gyms and swimming pools, the idea of being able to do some exercise at home becomes increasingly attractive. A mat is enough.
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Can you make a short list of the exercises referred to in the study?
“The program used is known as” 5BX “or the” Five basic exercises “, developed in the distant 1950 by Dr. Bill Orban for the Canadian air forces stationed in remote locations” explains Gianfranco Beltrami, sports doctor and vice president of the Medical Federation Italian sportswoman. “It involves two minutes of stretching to lengthen the muscles, one of the abdominals, one of the lats and another of pushups. This is followed by six minutes of running on the spot, in which you are asked to bring your knees as high as possible: every 75 steps, in addition, the training includes 10 jumps, bringing the arms above the head, all at a rapid pace. Only 11 minutes of program. Thought for men, especially for non-athlete women and for those who are out of training, I would recommend instead of interspersing with phases of “active recovery” perhaps with jerks of the legs, even while lying down, and with rotations of the arms, rotation of the shoulders and neck ».
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That the program strengthens the muscles is intuitive, it is more difficult to understand how it plays a role in cardiorespiratory efficiency …
«It all depends on the pace at which the exercises are done, if it is sustained and the breaks and recoveries are short, aerobic as well as anaerobic activity is also done. Of course, accelerating the pace is not for everyone and in addition to a perfect physical condition, a good workout is also needed. For example, if you are completely untrained, you can overload your muscles, tendons and joints with an increased risk of trauma ”.
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CHow to start training safely?
«The watchword is graduality. For example, you can start with ten hops on the spot and then move on to twenty after a week and thirty after two weeks, but everything must be related to the state of form and also to the physical structure and the absence of problems with the musculoskeletal system “.
Can the criterion for deciding the intensity be age?
«I would not say, there are in their seventies who have never stopped training regularly, in better shape than many in their forties and even in their thirties. Instead, beware of being overweight ». When can we talk about being overweight that should lead to a certain caution? “Even four or five extra pounds can make a difference because the movements have a greater impact on the tendons and joints.”
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What pathologies should they warn?
«First of all, arthrosis and coxarthrosis, but also cardiac pathologies: uncontrolled hypertension, previous heart failure, heart attack or stroke. In any case, I would advise everyone, especially if they haven’t moved for a long time, to undergo a medical examination and, in case of heart problems, also an echocardiogram possibly with a stress test ».
In addition to those mentioned in the study, what are the benefits of this type of physical activity?
“Which indirect: it decreases the risk of diabetes – physical exercise lowers blood sugar levels, during and after activity -, increases the basal metabolic rate and this makes it easier to lose weight and also the mood and the ability to concentrate improve “.
To achieve all this, how long do you need to train?
“Ten, fifteen minutes a day is enough, as research shows, but I would suggest committing not just three times a week, but at least five.”
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Is there any limit in this type of program?
“Boredom. You really need to be very motivated and capable of consistency to put yourself in front of a wall to do exercises, albeit for a limited time. And then without the supervision of a teacher there is the danger of exaggerating and assuming incorrect positions more easily. However, online you can find different types of programs of this kind, perhaps before focusing on one rather than another, you can get advice, especially in the presence of pathologies, from your doctor ».
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February 8, 2021 (change February 8, 2021 | 19:13)
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