While weights and machines can increase your muscle mass and strength at a rapid pace, other exercises can help you develop lean, strong muscles, too. Weight exercises target the major muscles, while exercises that don't include weights usually work entire muscle groups to build more extensive strength and stamina.Many activities like yoga and swimming incorporate a cardiovascular workout. In addition to exercise, a diet of carbohydrates and proteins can help replenish tired and aching muscles. These nutrients are used to rebuild torn muscle fibers and increase muscle mass.
Check out these exercises that promote strength and cardiovascular health without weights or machines.
Sit-Ups
Sit-ups strengthen your core muscles in the abdominal wall and back. However, doing sit-ups until you can't do them any more is not the best way to get stronger fast. Proper alignment and form will help tone and sculpt your core without injury.
Push-Ups
Push-ups are a traditional exercise renowned for their ability to exercise multiple areas of the body. Similar to sit-ups, if you want to see results, do push-ups with proper form in order to receive the most benefits and avoid injury. Strengthen your arms, chest, back and core by doing push-ups regularly.
Chin-Ups
Let gravity work to your advantage by using an elevated bar to pull yourself up. Chin-ups work all the same areas as pushups, but they specifically target your shoulders and upper chest.
Running
Running builds strength in your back and legs, although the rest of your body gets a workout as well. The added advantage to this strength-building exercise is that it works your cardiovascular system.
Martial Arts
Martial arts can make you extremely strong without the need for weights. All the kicks and punches are working to make your muscles toned and lean. Many martial arts classes also incorporate situps and pushups.
Sports
Playing sports is a fun way to build strength and improve your cardiovascular health. It's easy to become more focused on the game, than on how tired you are. Plus, it's a great way to spend time with friends -- and the motivation to support your team can help you take your fitness to a new level -- while working your muscles at the same time.
Swimming
Swimming is the best cardiovascular and muscular exercise for tired joints. This low-impact exercise is ideal for seniors, but can also help young people increase overall fitness -- as well as their number of active years. You'll also tone your whole body -- building muscular strength from your shoulders to your calves.
Aerobics
Similar to martial arts, aerobics incorporates arm and leg movements to increase the strength of your muscles. At the same time, it provides a cardiovascular workout that will strengthen your heart and lungs.
Hiking
Hiking can be tiring, but you can use the desire to finish a hike or the desire to explore the outdoors as motivation. Climbing mountains is particularly healthy for your legs. When you hike down the mountain, you are working different muscles in your legs than when you're going up. If you have knee problems, avoid steep mountains to prevent injury.
Yoga
Yoga requires strength and balance to move through poses for 45-90 minutes. Practitioners strengthen their arms, core, back, butt and legs in this full body exercise that also promotes cardiovascular health. Yoga is an excellent way to build full body strength without weights because you can do it at any age and fitness level.