Calisthenics exercises are a key element in the fitness routines of law enforcement, military organizations, combat athletes and even school gym classes. Calisthenics enable you to get a full-body workout anywhere and anytime, without the use of equipment. Calisthenics are effective at improving your fitness and helping you lose weight. Consult your physician before beginning a calisthenics program.
Features
Calisthenics refers to exercises performed without the use of any external weights or machines. All you need is your own body weight and gravity, and you can work all of your major muscle groups as well as your cardiovascular system. By varying your position, angle or tempo you can give your body a workout that will rival anything possible in a gym.
Strength Exercises
Working the large muscle groups of your body can be accomplished in a variety of ways using calisthenics. Pushups will work your chest, triceps and shoulders. Squats will work your quadriceps and buttocks. Chin-ups will work your back and biceps, and crunches and sit-ups will work your midsection. Variations on some calisthenics exercises, such as holding the squat position against a wall or placing your feet on a chair for pushups, can add even more resistance to your workout.
Cardio Exercises
You can make your strength-building calisthenics into a cardio workout as well by performing one exercise after the other with no rest as part of a circuit. Other cardio-building calisthenics include jumping jacks, step-ups, running on the spot and real or imaginary rope jumping.
Weight Loss Benefits
Calisthenics will work all aspects of your body just as well as a gym workout if performed with intensity and effort. Calisthenics provide the added benefit of never having to miss a workout because you can't make it to the gym. The strength exercises will build lean muscles mass and the cardiovascular exercises will burn fat and calories.
Considerations
Some of the exercises in a calisthenics routine will require you to bounce and jump and may place extra stress on your hip and knee joints. If you have joint problems, speak to your doctor and proceed with caution if trying some of the exercises for the first time.
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