Run-Pull-Push full body exercise
First, please read the following disclaimer: The content and methods provided in this article are based on personal experience and are for reference only. The website administrator assumes no legal responsibility for any direct or indirect consequences (including but not limited to physical injury or property damage) resulting from the user's implementation of any content or methods in this article.
The "Run-Pull-Push full body exercise" (hereinafter referred to as "Run-Pull-Push") is a full-body exercise method that combines "Running-like exercises", "Pulling exercises", and "Pushing exercises". It targets nearly every muscle, tendon, and blood vessel in the body, combining aerobic and anaerobic exercises. It's time-saving, easy to learn, and completely free! The website administrator practices this "Run-Pull-Push" method 2-3 times a week, with approximately 10 minutes of "Running-like exercises"(the website administrator chose running), 1-2 sets of "Pulling exercises" (the website administrator chose pull-ups and high pull-downs), and 1-2 sets of "Pushing exercises" (the website administrator chose push-ups). This total time commitment is approximately 30-45 minutes per week (not daily).
After six months of practice, I've discovered results comparable to evolution. I've transformed from a weakling into a powerful beast, resolving my frequent colds. I've also found that even with a casual diet, I can eat anything without gaining weight, achieving "dietary freedom"! Since I'm human, my body is somewhat similar to yours, so I've created these websites (runpullpush.com and paolatui.com) to document the "Run, Pull, Push" method for your reference.
Before implementing any of the content or methods in this article, you should first understand whether it's appropriate for you . This is especially true for minors, the elderly, pregnant women, and those with existing health conditions such as cardiovascular disease, bone injuries, and chronic illnesses . If you experience dizziness, pain, or difficulty breathing during practice, stop immediately and seek medical attention .
1. The Birth of “Run-Pull-Push”
I've always been pretty healthy and rarely get sick, but around the beginning of 2024, my colds (I don't know if it was the common cold, COVID-19, or the flu) started to increase dramatically. I'd catch one every January or February, sometimes just a few days after a cold.
What could I do? After much thought, I figured I could only improve my fitness and immunity. I'd always run regularly, so I wondered if I could add something to it to make it even more effective?
After researching a lot, I realized that adding pulling and pushing exercises seemed to target every muscle, tendon, and blood vessel in my body, potentially strengthening my body and combating my frequent colds. So, in October 2024, "Run-Pull-Push" was born!
I later discovered that "Run-Pull-Push" is very similar to a muscle-building exercise called "Push and Pull Legs." The main difference is that "Run-Pull-Push" uses the aerobic exercise of "running" (running) instead of the anaerobic exercise of "legs" (lower limb training). Therefore, I believe that if the goal is health, "Run-Pull-Push" is more effective, while if the goal is muscle building, "Push and Pull Legs" is more effective.
2. Running-like exercises
Let's start with running. Running primarily targets the lower extremities, buttocks, abdomen, and waist. It's also an aerobic exercise that strengthens the heart and lungs, improving cardiovascular health.
Running-like exercises, like running, refers to aerobic exercises that strengthen the lower extremities (including running). This includes various ball games like football, basketball, and tennis, as well as brisk walking, mountain climbing, rope skipping, cycling, and more.
I run for about 10 minutes each session, which is significantly different from the 30-60 minutes recommended by experts. This is mainly because I find it too difficult to maintain a 30-60 minute run consistently, and I feel that a 10-minute run is enough to stimulate my body. However, to enhance the effectiveness of my workout, I usually sprint in the final few seconds, switching from a slow jog to a fast run. Note that this is a high-risk approach and should be attempted with caution based on your physical condition .
3. Pull exercises
Pull exercises primarily targets the back and upper body (often focusing on the arms). Exercises include pull-ups, high pull-downs, barbell/dumbbell rows in various positions, and deadlifts.
I practice pull-ups and high pull-downs, doing 1-2 sets each.
I sometimes do pull-ups on a pull-up bar or other hanging equipment at the park, or at home (I have an "indoor pull-up bar" installed at home).
I usually do pull-downs at home by folding an elastic band (rope) appropriately. I hang one end on a pull-up bar or door frame, and thread a stick through the other end. Then, I sit on a chair and pull down on either side of the stick.
When I first started, I could only do about five pull-ups, so I'd immediately follow them with high pull-downs to give my body more stimulation. Later, when I could do more than ten, I generally just did pull-ups.
4. Push exercises
Push exercises primarily target the chest and upper body (often focusing on the backs of the arms and shoulders). Some exercises, like push-ups, also target the abdomen and glutes. These exercises include push-ups, bench presses, and chest presses.
I practiced push-ups,
doing 1-2 sets at a time. Initially, due to lack of stamina, I did the easier incline push-ups, which involve placing my hands on a higher surface like a chair or step, with my feet low and my hands elevated. Later, once I could do 30 incline push-ups, I gradually transitioned to regular push-ups, with my feet and hands level.
5. Frequently Asked Questions
1. Who is suitable for "Run-Pull-Push"?
Let's say you choose running as your main exercise, pull-ups as your pull-up exercise, and push-ups as your push-up exercise. You'll need to consider factors like your age and health to determine whether running, pull-ups, and push-ups are suitable. If so, then the "Run-Pull-Push" combination of running, pull-ups, and push-ups is suitable for you.
2. How many times per week should you practice, and how long should each session last?
This varies from person to person and should be tailored to your age, health, and other conditions, as well as your post-exercise experience. If you absolutely need a standard, you can refer to my exercise frequency and duration guide.
3. Does "Run-Pull-Push" meet the World Health Organization's exercise standards?
Whether or not this is achieved depends on the duration of your training.
According to the 2020 World Health Organization's "Guidelines on Physical Activity and Sedentary Behavior" (official link: https://www.who.int/publications/i/item/9789240015128), adults (aged 18-64) should engage in at least 150-300 minutes of moderate-intensity aerobic activity, 75-150 minutes of vigorous-intensity aerobic activity, or an equivalent combination of the two per week. Moderate- or higher-intensity muscle-strengthening activities should be performed at least two days per week.
For aerobic exercise, if you run for at least 150 minutes per week, you meet the WHO standard. For muscle-strengthening activities, if you perform both the "pull" and "push" exercises at least two times per week, you meet the standard.
4. What should I do if I can't do a single pull-up or push-up?
If you can't do a single pull-up, you can (1) use a pull-up belt, (2) do a high pull-down, (3) do an oblique pull-up, or (4) learn about the "wave pull-up," a more easily done pull-up that uses the inertia of the body's swing. If
you can't do a single push-up, it should be a push-up with your feet and hands on the same level. You can do an "incline push-up," which involves placing your hands on a surface higher than the ground, such as a chair or step, and practicing with your feet lower and your hands higher.
5. "Run-Pull-Push" doesn't stimulate the abdomen that much, so why not add an abdominal exercise?
I considered it but ultimately didn't. On the one hand, running generally has a certain effect on the abdomen, and some thrust training (such as push-ups) also has a certain effect on the abdomen. On the other hand, I insisted on making "Run-Pull-Push" simpler and more time-saving, making it more conducive to long-term persistence. Of course, you can also practice "Run-Pull-Push" and abdominal exercises at the same time.
6. Will women who practice "Run-Pull-Push" develop overly developed muscles? Will the Push exercises in the "Run-Pull-Push" exercise, such as push-ups and bench presses, cause breasts to shrink?
The first question is, "Will women's fitness training lead to overdeveloped muscles?" There's already a well-established answer. Due to women's inherent physiological limitations, they can develop significantly more muscle than men. Regular fitness training results in a tight, well-defined body, not exaggerated muscle mass. I don't think there's any need to worry if you do develop muscle. At most, you can reduce the intensity of your training or stop, and the muscles will naturally disappear.
The second question is, "Will women's Push exercises lead to smaller breasts?" There's also already a well-established answer. Push exercises, such as push-ups and bench presses, will not shrink your breasts. On the contrary, they will make your breasts appear more upright and beautiful.