Calisthenics workout: what is it, benefits, best exercises

If you’re looking for an effective full-body workout, calisthenics might be the answer to your prayers. This involves using your body weight as well as gravity to push your body’s limits. Workout routines including handstands, push-ups, one-arm push-ups, pull-ups, pistol squats and the most awesome lateral workout are all part of a gym routine. In fact, gymnastics is also a form of gymnastics training!

What is calisthenics training?

Calisthenics training requires you to use your energy and your body. These are exercises that are done using body weight only, says fitness trainer Poonam Bhatewara. “Calistic gymnastics exercises improve your strength, increase your endurance as well as your flexibility. The exercises involve movements that work large muscle groups, such as push-ups. People generally perform these exercises at a moderate pace,” she says.

Calisthenic training is also a great way to burn fat. “A lot of muscles are used in this form of exercise. So the fat is burned in the process. These are multi-joint exercises that build muscles,” adds Bhatewara.

The best part is that anyone can do it! “This form of training does not require training and whether you have worked out before or not, calisthenics is something everyone can do. Even factors like age and gender don’t matter,” says Bhatewara.

There are many types of bodyweight squats, such as the wall squat and the prisoner squat, that are part of a calisthenic training program. Image provided by: Pexels

What should you keep in mind during calisthenics training?

  1. Start with basic exercises

    It is very important to note that progress takes time, especially with this training program. In fact, you can adjust the difficulty level of the exercises to make them easier or more difficult.

  2. Monitor heart rate

    According to the U.S. Centers for Disease Control and Prevention, your heart rate should be between 64 and 76 percent of your maximum heart rate. It is important to monitor your heart rate.

  3. Stretch and warm up

    If your body is stiff, you may experience pain during or after the diet.

  4. Don’t overdo it

    Start slowly and gradually build up your strength and tolerance. Beginners can practice three to four times a week.

Is calisthenics better than weight training in the gym?

A calisthenics workout program is one of the best when you are also looking for flexibility with fewer injuries. A study was conducted by the Sports and Exercise Sciences Research Unit at the University of Palermo, Italy, to evaluate the effectiveness of calisthenics training. In the study, people were divided into two groups and while one group had to do calisthenics exercises, the other followed normal workout regimes. After eight weeks, they observed that calisthenics training actually helped improve posture, strength, and body composition without using external equipment.

A woman doing crunches on a bicycle
Crunches are a big part of calisthenics training. Image provided by: Shutterstock

5 calisthenics exercises for your fitness

  1. Bodyweight squats

    The basic squat is where you start with your feet apart, shoulders apart, bend your knees and begin to sit up. Raise your arms in front of you. Make sure your knees don’t turn and your back stays straight.

  2. Crunches

    To do sit-ups, you need to lie on your back. Bend your knees to a 90-degree angle and make sure your feet are flat on the floor. Cross your arms over your chest. Raise your upper body by engaging your core muscles, towards your knees. Pause then return to the original position.

    Also Read: Avoid These Mistakes While Doing Bike Sit-ups to Reduce Belly Fat

  3. Push ups

    To do push-ups, you need to lie face down on the floor. Next, keep your hands close to your shoulders, palms facing down. Stretch your legs and make sure your toes touch the floor. Now start pushing off the floor by straightening your arms and lifting your body. Next, bend your arms and lower body to their original position.

  4. Boards

    For a plank, you need to get into the same position as a pull up. Place your forearms on the floor. Next, keep the body in a straight line by flexing your core muscles.

  5. Slots

    To do this, you must stand up straight. Put your right foot forward and bend your knee at a right angle. Extend the leg so that the left knee almost touches the floor. Now, with the help of the heel of your right foot, come back up and stand upright. Repeat the same for the next leg.

    Before you embark on any exercise, be sure to do a few warm-up exercises to prepare yourself and reduce your risk of a muscle pull or injury.

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