Morris County NJ Personal Trainer Shows The Art Of The Push Up!

March 21, 2011 - PRLog -- As a symbol of health and wellness, nothing surpasses the simple push-up.
It takes strength to do them, and it takes endurance to do a lot of them,” —The only requirement to get started is a flat surface.


I recommend starting out with simple push-ups to determine how advanced you are. When you feel confidant, move on to more difficult movements.

Push-ups work your entire upper body even your abdominals. And is the ultimate barometer of fitness.

They test the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs. It requires the body to be taut like a plank with toes and palms on the floor. The act of lifting and lowering one’s entire weight is taxing even for the very fit.
“You are just using your own body and your body’s weight.” “If you’re going to demonstrate any kind of physical strength and power, that’s the easiest, simplest, fastest way to do it.”


BURN UP TO 100 CALORIES WITH SOME VARIATIONS!

You need to bring up your  heart rate enough to reach a cardiovascular zone, few people can perform push-ups for 20 to 30 minutes to meet the guideline. However, performing push-ups with different variations and forms can help you burn over 100 calories in sets of three. Nonetheless, the speed per set and intensity has to be greater than and other strength exercises. However, this will contribute to weight loss because lean muscle burns more calories at rest than fat.

But many people simply can’t do push-ups. Health and fitness experts, including the American College of Sports Medicine, have urged more focus on upper-body fitness. The aerobics movement has emphasized cardiovascular fitness but has also shifted attention from strength training exercises.
Moreover, as the nation gains weight, arms are buckling under the extra load of our own bodies. And as budgets shrink, public schools often do not offer physical education classes — and the calisthenics that were once a childhood staple.
Push-ups are important for older people, too. The ability to do them more than once and with proper form is an important indicator of the capacity to withstand the rigors of aging.
Researchers who study the biomechanics of aging, for instance, note that push-ups can provide the strength and muscle memory to reach out and break a fall. When people fall forward, they typically reach out to catch themselves, ending in a move that mimics the push-up. The hands hit the ground, the wrists and arms absorb much of the impact, and the elbows bend slightly to reduce the force.
Natural aging causes nerves to die off and muscles to weaken. People lose as much as 30 percent of their strength between 20 and 70. But regular exercise enlarges muscle fibers and can stave off the decline by increasing the strength of the muscle you have left.

Women are at a particular disadvantage because they start off with about 20 percent less muscle than men. Many women bend their knees to lower the amount of weight they must support. And while anybody can do a push-up, the exercise has typically been part of the male fitness culture. “It’s sort of a gender-specific symbol of vitality. ”I don’t see women saying: ‘I’m in good health. Watch me drop down and do some push-ups.’

Based on national averages, a 40-year-old woman should be able to do 16 push-ups and a man the same age should be able to do 27. By the age of 60, those numbers drop to 17 for men and 6 for women. Those numbers are just slightly less than what is required of Army soldiers who are subjected to regular push-up tests.

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Jose Fuentes/Master Trainer
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