During everyday activities, your body is moved in ways that creates resistance. Calisthenics exercises involve a variety of simple movements that use your bodyweight. Each muscle group can be targeted through movements such as bending, squatting, twisting and jumping. People of all ages and fitness levels can participate in calisthenics, as exercises can be adapted to meet individual needs and circumstances. Unfortunately, this beneficial exercise is often overlooked or substituted for other exercises.
Versatility
Calisthenics can be performed anywhere. It doesn't require expensive home fitness equipment -- it only requires your body weight and gravity. Calisthenics is particularly useful as a low impact exercise and can be adapted to most fitness levels and health conditions. The central point of calisthenics is to warm-up your body, strengthen muscles and improve your overall fitness level.
Strength Benefits
You may think the only way to improve muscle strength and size is through heavy weights, but don't overlook the ability of calisthenics to build a strong, muscular body. The right calisthenics can tone your muscles in a way that may help prevent injuries. One drawback to heavy weights is they stress your joints. On the contrary, calisthenics stresses the body in a manner that avoids excess joint and back stress, while still maintaining effectiveness. Pushups, pullups, lunges, crunches and wall squats all strengthen and tone your muscles. Larysa Didio, celebrity fitness trainer and author of "Sneaky Fitness," says her all time favorite calisthenics exercise is the pushup because it can be modified to all fitness levels and works your entire upper body and core.
Endurance and Cardiovascular Benefits
Some calisthenics like jogging, running and walking are classified as aerobic exercises, which increase cardiovascular endurance. If you perform several calisthenic exercises without resting, your heart and breathing rates increase, providing the health benefits of aerobics. According to Mark Lauren and Joshua Clark, authors of "You Are Your Own Gym," compound sets -- performing three or more compound exercises in a row without resting -- is a great way to build your endurance. Didio recommends this technique too, also known as circuit training. To burn fat and create an all-around lean body, she suggests circuiting calisthenics for 20-plus minutes and adding two to five minute spurts of traditional cardiovascular exercise.
Considerations
You will achieve greater results by making your routine more rigorous. Consult your doctor before beginning any exercise program. It is important that each exercise be performed with proper technique to avoid injury. Focus on proper breathing techniques as you complete each exercise. Always stretch and warm up before exercising.
References
- "You Are Your Own Gym: The Bible of Bodyweight Exercises"; Mark Lauren & Joshua Clark; 2011
- Larysa Didio; Larysa Fit; New York, New York
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