Push-ups are an excellent way for anyone to get into shape. They help you build muscle strength, allow your body to adjust to strenuous activity, and even help boost your immune system. It is with that in mind that many people have tried different challenges, including the 100 push-ups a day challenge.
So, does doing 100 push-ups a day really work? Yes. One hundred push-ups a day work if you are a beginner when it comes to fitness training. However, the way you approach this type of exercise can determine whether you will benefit from it.
Read on to understand the benefits of push-ups and how you should perform them for maximum gain.
What Happens When You Do 100 Push-Ups Every Day?
Push-ups are a simple and effective way for anyone to begin fitness training. You can perform push-ups just about anywhere if you’re committed. Below are just a few things that happen when you performing push-ups.
You Get Better at Push-ups
First off, you are going to get better at doing push-ups. This is especially true if you are passionate enough to complete a few push-ups daily. Of course, you may not be able to do 100 on your first day, but as time goes by, you will undoubtedly get better at it.
Your body will transform and adapt to the strain and pressure you put on your muscles. After a short while, the body becomes fully capable of handling many more push-ups, depending on your training and discipline.
You Develop a Muscular Imbalance
While push-ups are good, they should not be done exclusively. You need to incorporate other forms of exercise to ensure that all your muscles develop appropriately.
Push-ups are focused on the interior/front part of the body, and that is where your muscles will begin to develop. It is, therefore, essential for you to also engage in exercises that strengthen the muscles on the exterior or backside of the body. That way, you will ensure that every part of your body gains muscles equally.
You don’t want to develop round shoulders as your chest muscles get stronger whilst your back muscles don’t develop.
Positive and Moderate to No results
If you are only a beginner when it comes to fitness training, then you are likely to develop stronger and healthier muscles by doing push-ups. In fact, in just two weeks, you can quickly notice some changes in your muscle tone and strength levels.
On the other hand, if you are a more advanced fitness enthusiast, push-ups are not going to make any significant difference in your body. They may be an excellent way to warm up or cool down, but they generally have little impact on your overall fitness.
Your Body Burns Calories
If you want to get rid of any excess fat that builds up in your body, push-ups can be an excellent exercise for you to engage in. As you exercise daily, your body ultimately burns the excess calories that would otherwise be converted into fat.
Helps Improve Physical and Mental Health
Experts from the Mayo Clinic agree that individuals who engage in exercises that include push-ups stand a better chance of dealing with disorders such as stress, depression, and anxiety.
As you engage in exercise, your body produces chemicals that help calm you down and lift your mood simultaneously. Additionally, your brain gets to take a break from your daily worries as you focus on the activity at hand.
Other benefits of exercise include management of blood pressure, slowing down of arthritis symptoms, and a boost to your immune system.
5 Push-Up Tips for Beginners
While your goal may be to do 100 push-ups every day, you should not be too quick to get it done. Keep the following tips in mind as you aim for your target.
1. Start Slow
The last thing you want is to accomplish 100 push-ups on your very first attempt. Instead, start with a smaller goal. Try doing 20 or 30 push-ups in the first two or three days and then increase the target to 50 or 60 afterward.
You could also split them up in to set of 10 rest for a couple of minutes and then perform another 10.
Gradually, your body will start adapting to the changes that are taking place. Remember that if you push your body too hard on the first few days, you risk incurring an injury or failing, and that can be quite discouraging.
2. Get Enough Rest
Understandably, your early days of working out can be invigorating. However, do not get so carried away that you do not get enough rest. Jody Braverman’s article “How Much Rest Between Workouts for Muscle Growth” explains that during your first few days of push-ups, you should rest for about 48 hours between sessions.
For instance, if you do 100 push-ups today, it is recommended to skip the next two days. The rest allows your muscles to recover before engaging in another session of exercise. If you do not allow your muscles to recover after sessions of fiber tearing, you may end up developing an injury.
3. Incorporate Other Types of Exercise
Engaging in push-ups alone can work against the objectives you are trying to achieve. That is why you need to include other muscle and strength-building exercises in your routine.
Walking, running, cycling, and swimming are among the fun activities that you can engage in to create muscle balance during the first few days of working out. Dumbbell squats and bicep curls are also some of the activities you should consider.
It is also crucial for you to try engaging in push-up variations so that you can get the right muscle tone and strength buildup for your upper body. The blog “82 Push-ups You Need Know About” gives many different suggestions for push-ups that are suitable for both beginners and more advanced fitness enthusiasts.
4. Eat Right
Because you are trying to gain and retain muscles, you need to eat the correct diet. Foods that are rich in proteins are especially recommended because they help build muscle.
Additionally, foods that contain considerable amounts of carbohydrates and protein can help you gain the strength you need to work out daily. Some examples of the ideal foods for muscle growth include shrimp, lean beef, eggs, chicken breasts, and soybeans.
5. Drink Plenty of Water
While working out, you are certainly going to lose lots of water. That is why you are encouraged to drink at least eight glasses of water every day, especially when you are regularly working out. It will help your body remain hydrated enough for proper function.
Of course, drinking plain water all the time may not be easy, which is why you may want to try flavored water or incorporate natural fruit juices and other healthy drinks to supplement your water intake.
Fitness training is a good idea for everyone. It can help boost your immune system, help you get a better physique, and ultimately enhance your self-esteem. That is why engaging in 100 push-ups a day is a good idea for anyone that is just getting into fitness training.
Remember that your body can only take so much before it starts developing negative results. That is why all your push-ups should be done within a reasonable limit. If you do not know how to engage in this type of exercise, consider enrolling at a local fitness center for professional coaching.
Local gyms not only have professional trainers that can help you get started, but they also offer helpful information such as the type of diet you should eat and any other tips that may help you achieve your goals healthily and cost-effectively.