Cardio Exercises, Part 6 (Push-ups)

Push-up is a strength building exercise. Doing push-ups will strengthen the chest, shoulders, arms, and even the muscles on your tummy and your lower back.

The perfect way to do push-ups

From a face-down position, place your hands slightly wider than shoulder-width apart. Place your toe or knees on the floor, and try to create a perfect diagonal with your body, from the shoulders to the knees or feet. Keep your butt or glutes (rear-end muscles) and abdominals engaged. Then lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout.

There are many variations in doing push-ups. To some who have incorporated push-ups in their regular exercise routines find it more challenging to do one-arm push-ups and some other variants that are seen and observed in military training exercises.

Why do you need to do push-ups?

1. They increase and activate full body function. Push-up is a type of exercise wherein literally every major muscle group in your body is called upon to execute the movement. You train the most important muscles throughout your body while stabilizing your movements.

2. Push-ups are good in muscle stretching for health and vitality, resulting to flexibility that can help in the prevention of injuries.

3. Enhance your cardiovascular system. When you simultaneously engage large muscle groups, your heart must work harder to deliver oxygen-rich blood to muscle tissue. Ultimately, this activity results to an effective cardiovascular exercise. Push-ups increase circulation in the body. They also promote the reduction of stored body fat.

4. Increase whole body muscle definition. The more muscles that are utilized in a strength training exercise, the greater the production and release of a specialized hormone known as human growth hormone (HGH). When your body pumps out large concentrations of HGH, a natural growth of your entire body is attained. As you age, the natural release of HGH declines. This gives you the more reason and challenge to do push-ups.

5. Push-ups protect your shoulders from injury. The standard push-up has been found to be among the most effective ways to safeguard shoulders from injury, especially in older adults.

6. One of the most common reasons for a poor posture is weak abdominal or core muscles. As you regularly engage in push-ups, your body will naturally lean toward proper posture.

7. Other benefits include: Release of testosterone, which is essential for both men and women in order to reduce the development of osteoporosis. Push-up is cost-effective and takes little of your time.