Calisthenics
Introduction
To many that are ready to begin a journey on their fitness, calisthenics is a promising place to start. Calisthenics is a type of exercise focused on using one’s own body weight to generate resistance during movements. As a result, many calisthenics exercises do not require equipment- an idea that is appealing to beginners. In addition, almost everybody can start a workout, considering the movements required are relatively si mple. Exercises are typically completed for many repetitions to help build muscular endurance, and advanced athletes should add extra weights or fitness bands for more resistance.
Types of Calisthenic Exercises:
Pullups: targets upper back and shoulder muscles
Pushups: targets pectoral and tricep muscles
Planks: targets abdominal/core muscles
Lunges: targets buttocks and thigh muscles
Dips: targets pectoral and tricep muscles
Crunches: targets abdominal muscles
Jumping Jacks: targets whole body
Benefits
1.Greater Muscular Strength
Calisthenics can be a great way to work out a large amount of muscles, especially those you don’t typically use often, which greatly increases one’s strength. This can give people the confidence to improve, while also allowing for more diverse workouts in the future.
2. Increased Muscular Endurance
Because of its use of high repetition exercises, calisthenics is very good at pushing all of one’s muscles to their limits and improving stamina. Muscular endurance can be helpful in many day-to-day activities such as carrying objects long distances.
3. Easy to Start
By its nature, calisthenics is friendly to beginners. It requires very little equipment due to its focus on body weight exercises, meaning that anybody can start it without needing to spend money on a gym membership or without leaving their home. Calisthenics also has a very low risk of injury for those who are inexperienced.
4. Improved Coordination and Balance
Through completing body weight exercises, calisthenics improves one’s coordination by establishing a strong connection between the mind and the body, allowing the two to work together more easily. Exercises like the downward dog can also greatly increase flexibility.
5. Targets Broad Muscle Groups
Common calisthenics exercises can be combined to workout the entire body and strengthen almost all of one’s muscles.
6. Balance of Cardiovascular and Muscular Exercises
Calisthenics, while strengthening muscles, can also function as cardiovascular exercise, which increases blood flow. This translates to calisthenics serving multiple purposes and being very versatile.
Conclusion
Calisthenics is a good way to improve whole body muscular strength, muscular endurance, and coordination. Despite being simple, calisthenics has a little bit of everything and is a viable option for anybody to add to their gym routine.
Sources:
Cirino, Erica. “8 Calisthenics Workouts.” Healthline, Healthline Media, 25 Apr. 2017, https://www.healthline.com/health/fitness-exercise/calisthenics.Clinic, Cleveland. “5 Calisthenics To Try.” Cleveland Clinic, Cleveland Clinic, 3 Dec. 2022, https://health.clevelandclinic.org/calisthenics.
Johnson, Shannon. “Calisthenics: What It Is, How to Do It, Exercises, and More.” Medical and Health Information | MedicalNewsToday, Medical News Today, 28 Feb. 2020, https://www.medicalnewstoday.com/articles/calisthenics.
Pagán, Camille Noe. “Calisthenics: Benefits, Types of Exercises, and More.” WebMD, WebMD, 11AD, https://www.webmd.com/fitness-exercise/benefits-calisthenics.
“What Is Calisthenics? 18 Calisthenics Exercises for Beginners.” TODAY.Com, TODAY, 26 July 2024, https://www.today.com/health/diet-fitness/calisthenics-rcna80283