Calisthenic exercise, derived from the Greek words "kalos sthenos" --- meaning "beautiful strength" --- involves using mainly your body weight. However, some types of exercises that require you to use free weights can also be called calisthenics, according to physical therapist Gray Cook, co-author of "Kettlebells from the Ground Up --- The Kalos Sthenos." Free-weight training and calisthenic exercises complement each other and are popular among gym-goers because of their effectiveness in developing strength, burning calories and making exercise fun.
Types
Free weights are any objects you can lift without using assistance from pulleys, cables or wires that redirect the force of gravity, according to Cook. These include kettlebells, barbells, dumbbells, medicine balls, sandbags and Indian clubs. You can even improvise with household objects --- such as sledgehammers, chairs, trash cans, tires and wooden boards --- and use them as free weights.
Benefits
The biggest benefit to free-weight and calisthenic training is that you can do them anywhere, even in a hotel room. There is almost no limit on what type of exercises you can do. You can carry free weights in your car or truck and take them anywhere to exercise. Unlike exercise machine training, free-weight and calisthenic training trains total-body strength and movement in a more natural way instead of isolating muscles, according to Juan Carlos Santana, director of the Institute of Human Performance. They require you to control the direction of the movement and the range of motion, maintain your balance and stability, and control the speed of movement in all phases.
Drawbacks
If you are inexperienced in strength training, you may find free-weight and calisthenic training to be challenging at first. Movement patterns are more difficult to control in both methods than using exercise machines. Santana recommends that you perform basic movement exercises to strengthen weak movement patterns and muscles groups and before doing free-weight and calisthenic exercises.
Expert Insight
Coach Robert dos Remedios, author of "Cardio Strength Training," suggests you combine both types of training to create your own interval-training workout. Interval training is where you perform one exercise at high intensity for a short period of time followed by a short bout of rest. Then you proceed to a different exercise and repeat the procedure. For example, do 30 seconds of dumbbell squats and shoulder-press combo, then rest for 30 seconds. Follow up 30 seconds of pull-ups, then rest for 30 seconds. Repeat the pattern for the remaining exercises in the interval training. Alternate a free-weight exercise with a body-weight exercise.
Considerations
Consult with a qualified exercise professional if you are unfamiliar with exercise. With proper guidance and coaching, you will learn to how to get stronger and move better using free weights and your own body weight. A proper exercise program helps you get to your goals faster and minimize the risk of injuries. You should also consult your doctor to get a clean bill of health before beginning any exercise regimen.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Kettlebells from the Ground Up: The Kalos Sthenos"; Gray Cook and Brett Jones; 2010
- "Cardio Strength Training"; Robert dos Remedios; 2009
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