Calisthenics are exercises that can be done to improve overall conditioning that don't require any special equipment. Calisthenics are always part of conditioning programs that are used by professional athletes in team and individual sports. If you want to work out on your own to lose weight and don't want to lay out significant amounts of money for weightlifting equipment, you can do it by performing calisthenic exercises.
Types
Instead of using exercise equipment like weights or elastic bands to build strength, power, quickness and endurance, you are using your own body weight, strength and gravity to get the job done. Exercises like push-ups, squats, lunges, jumping jacks, sit-ups, knee bends, toe touches, twists and dips are considered basic calisthenics. By engaging in a series of each of these exercises, you can become stronger, get in better condition and lose weight to help you live a healthier and more enjoyable life.
Function
When pushing your body and attempting to improve your condition by doing calisthenics, it is important to follow the proper form and not cut corners. Pushups should be done with your palms flat on the ground and under your shoulders. Too many people place their hands too high or too low, which will weaken your push-ups tremendously.Your feet should be straight up and down with only your toes on the ground. According to former Navy SEAL instructor Stew Smith, you should have a fast pace as you do your push-ups. "Do the push-ups as quickly as you can. The slower you go, the more gravity will affect your strength," Smith said.
Frequency
Do calisthenic exercise sessions two to three times a week to maximize weight loss potential. The American College of Sports Medicine says that calisthenic exercises should be performed to the point of exhaustion when you are trying to improve condition and lose weight. However, exercising more than three days a week can be harmful because you have to give your muscles a full chance to recover when you are working out. Exercising too frequently when your muscles have not recovered can lead to injury.
Proper Diet
If you are doing calisthenics to lose weight, you must change your diet to give your body the fuel it needs to do the exercises and the ability to burn calories. Eat white meat chicken and fish instead of red meat. Eat two to three portion of fresh vegetables and fresh fruit every day. Eat complex carbohydrates like brown rice and spaghetti to give your body extra fuel for workout needs. Stay away from fast foods and junk foods.
Warning
You may not want to engage in all calisthenic exercises if you have a history of back or other injury problems. For example, if you have had lower back problems, exercises that involve a lot of bending like toe touches or twisting may exacerbate your problem. Consult your physician when you want to start a calisthenic program, so you can go over the exercises that will help you and stay away from the ones that will hurt you.
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