5
Jul, 2023

21 Day Fitness Challenge

Embrace the 21-Day Fitness Challenge with DailyExRx

Introduction

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AI-Generated Workouts

DailyExRx’s latest development, AI-Generated Workouts, is a testament to its commitment to innovation. In collaboration with aiWORKOUT Generator\, DailyExRx is harnessing the power of artificial intelligence to create personalized workout plans that cater to individual fitness levels and goals. This blend of technology and fitness expertise is revolutionizing the fitness landscape, making personalized fitness more accessible than ever.

21-Day Fitness Challenges For Beginners

One of the most common barriers to exercise is the fear of pain or fatigue. DailyExRx recognizes this challenge and is dedicated to helping users overcome these barriers. By providing tailored workout plans and supportive guidance, DailyExRx empowers users to take control of their fitness journey and overcome the obstacles that may stand in their way.

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Whether you prefer to work out at home or at the gym, DailyExRx has you covered. They offer a variety of exercise programs that cater to different fitness levels, preferences, and environments. These programs are designed to be flexible and adaptable, ensuring that you can stay fit and healthy, no matter where you are.

21-Day Fitness Challenge

One of the standout offerings of DailyExRx is their 21-Day Fitness Challenge. This challenge is designed to kickstart your fitness journey and motivate you to stay consistent with your workouts. For a registration fee of $30, you receive a personalized workout plan and the opportunity to compete for cash prizes. The more people that sign up, the higher the prize purse goes, adding an exciting competitive edge to your fitness journey.

Understanding The Importance of Daily Exercise

Exercise is more than just a way to stay fit; it’s a crucial component of overall health. As DailyExRx emphasizes, if you can perform a task better now than you did before, you are improving your health. This principle underscores the importance of consistent improvement in your fitness journey, whether it’s being able to walk a mile faster or lifting heavier weights.

Your Daily Exercise Prescription (ExRx)

The concept of exercise as medicine is central to DailyExRx’s philosophy. Research, such as the study by Martina Ferioli et al. on the impact of physical exercise on cancer survivors, underscores the therapeutic benefits of exercise. Just like drug treatment, the type, frequency, and intensity of physical exercise can be prescribed and supervised to promote health and combat various diseases.

Start Your 21-Day Fitness Challenge Today

DailyExRx is more than just a fitness platform; it’s a movement toward accessible, personalized fitness. With offerings like the 21-Day Fitness Challenge and AI-Generated Workouts, DailyExRx is making fitness more engaging, accessible, and effective. So why wait? Embrace the 21-Day Fitness Challenge and start your journey towards better health today.

11
May, 2023
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Calculating Average Resistance Weight for Bodyweight Exercises

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Let’s Find Out Exactly What We Are Lifting

Bodyweight exercises are an effective way to build strength, flexibility, and endurance without the need for specialized equipment or a gym membership. Whether you’re a beginner or a seasoned fitness enthusiast, understanding the average resistance weight you’re working with during bodyweight exercises can provide valuable insights into your workout routine.

This article will explore how to calculate the approximate resistance weight for various bodyweight exercises based on common heights and weights of men and women in the United States who work out 1-2 times a week. We will focus on exercises such as push-ups, squats, pistol squats, lunges, split squats, TRX rows, TRX curls, box jumps, squat jumps, and diamond push-ups.

 

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Calculating Average Resistance Weight

Calculating Average Resistance Weight: To calculate the average resistance weight for bodyweight exercises, we will consider the following factors: common heights and weights, gender, and the exercise being performed. It’s important to note that these calculations provide rough estimates, and individual variations may exist. So first, let’s delve into each exercise:

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Push-Ups: Push-ups primarily engage the chest, shoulders, and triceps. The resistance weight is a percentage of your body weight. On average, men can consider pushing around 60-75% of their body weight, while women can consider around 50-65%.

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Men’s Push Up Chart

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Women’s Push Up Chart

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  1. Squats: Squats target the muscles of the lower body, including the quadriceps, hamstrings, and glutes. For both men and women, squats can be considered as lifting around 70-85% of their body weight.
  2. Pistol Squats: Pistol squats are an advanced variation of squats that challenge single-leg strength. Men and women can lift around 40-50% of their body weight while performing pistol squats.
  3. Lunges and Split Squats: Lunges and split squats engage the same lower body muscles as squats. Men and women can lift around 40-50% of their body weight for both exercises.
  4. TRX Rows: TRX rows target the back, biceps, and core muscles. Men and women can pull around 40-60% of their body weight during TRX rows.
  5. TRX Curls: TRX curls primarily target the biceps. Men and women can consider curling around 25-35% of their body weight during TRX curls.
  6. Box Jumps: Box jumps focus on explosive lower body power. For both men and women, the weight lifted is equivalent to their body weight during the jump.
  7. Squat Jumps: Similar to box jumps, squat jumps also require explosive lower-body power. During squat jumps men and women can lift around 20-30% of their body weight.
  8. Diamond Push-Ups: Diamond push-ups target the triceps and chest. Men can consider pushing around 60-75% of their body weight, while women can consider around 50-65%.

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When All Is Said and Done

Understanding the average resistance weight for bodyweight exercises can be valuable in designing an effective workout routine. By considering the common heights and weights of men and women who work out 1-2 times a week, we can estimate the approximate weight being lifted or pushed during exercises such as push-ups, squats, pistol squats, lunges, split squats, TRX rows, TRX curls, box jumps, squat jumps, and diamond push-ups, and others.

However, it’s important to remember that these calculations provide rough estimates, and individual variations should be considered. As always, consulting with a fitness professional is recommended when starting a new exercise routine.

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