Calisthenics
Hi everyone! Happy 2022 and hope you all have a great holiday! Since Toronto is now experiencing another lockdown, I wanted to share more about calisthenics, so that we can do better workouts at home.
What is calisthenics?
Simply put, calisthenics is a form of strength training with minimal equipment and can be done wherever there’s enough place to move. You can just use your own body weight as resistance.
Here are some examples of calisthenics:
Pushups
Pullups
Crunches
Squats
Lunges
Why we do calisthenics?
Let’s list some points as to why we should involve calisthenics as part of our weekly routine:
Affordable and convenient.
As we mentioned above, calisthenics rarely requires any equipment or space. Almost all calisthenics can be done with ZERO equipment or one or two pieces of equipment such as a pull up bar. It also saves on the gym membership fee and the time getting to and from the gym, so you will not use this as an excuse any more. And you will end up exercising more!
Easy to modify.
For example, you can place your knees on the floor to make pushups easier. Pushups with one arm, on the other hand, will be more difficult. To determine when it's time to modify your workout effort, you'll need to develop a strong understanding of how your body moves.
Uses multiple muscle groups at once.
A major benefit of calisthenics is that it involves compound exercises. This means that it engages multiple muscle groups at the same time. Body weight movements, such as push ups, pull ups, jumping lunges, all work multiple muscle groups at once. A pull up, for example, not only works your biceps, but also relies on your back and core muscles. This is also the reason why vigorous calisthenics burn more calories than many common cardio workouts.
Improves your body.
Calisthenics not just makes you in better shape, it also improves your functional strength. Compared to heavy weight lifting, calisthenics is easier on your tendons, joints and muscles. It results in a longer lifespan for those joints, by reducing stress on your joints while building that strength. What’s more, coordination, flexibility, balance, and endurance are also improved.
Tips!
Finally, here are some tips that will make your calisthenics more effective.
Be ready to invest time. Train no less than three times per week for a minimum of 45-60 mins.
Complete every rep with perfect form. Remember that quality over quantity.
Set SMART (specific, measurable, achievable, relevant, timely) goals that keeps you motivated.
Find yourself a working partner, so you can support each other.
Taking the time to properly warm up before your workout, stretch / cool down after and then allow for proper rest and recover is vital to not only enjoying yourself but also keeping your body safe and preparing it to get stronger.
Eat more and correct food to grow your muscles.
References
“Calisthenics for Beginners - The Top 10 Tips Before You Start Out.” Pullup & Dip, 28 April 2019, https://www.pullup-dip.com/us/calisthenics-for-beginners-top-tips.
“Calisthenics vs Weights: Benefits, Strength Building Vs. Calorie Burn.” Healthline, 31 August 2020, https://www.healthline.com/health/calisthenics-vs-weightlifting#benefits-of-calisthenics.
Stronach, Alex. “What is Calisthenics and why is it so good for you?” Medicine in Motion, 20 December 2018, https://www.medicineinmotion.com.au/what-is-calisthenics-and-why-is-it-so-good-for-you/.