Calisthenics What?

 

Let’s start with defining calisthenics. This type of exercise is one that relies nothing but on your own body weight. This is considered one of the most functional ways of training. The exercises are performed at different levels of intensity in order to progress workouts.  

This type of exercise allows for the development of strength, endurance, flexibility, and coordination (Cirino, 2017).  This type of exercise has many uses such as a warm up, fitness training and research is also being done to see the effect of calisthenics various health condition like on obesity and COPD (Cirino, 2017). 

Some examples of exercises are:  

1. Chin ups  
2. Pull ups  
3. Dips  
4. Squats  
5. Push ups  
6. Crunches  
7. Burpees  
8. Jump rope  

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What is the hype? This is an easy way for people to exercise from home with no equipment. Each exercise can be modified to the needs of the individual. This type of fitness training is AMAZING for those looking to train to simplify activities of daily living (ADLs). This is because in your normal daily routine you are not going to squat a 200lbs weight, you are going to squat your body weight in and out of bed.  

When training I choose to incorporate dedicated days to calisthenic training as well as add a few exercises into a circuit to finish each workout. This way I can start and finish my workouts working on my form and making sure I have access to a full range of motion when lifting heavier.  

As per usual there is a time and place for lifting heavy weights, if your goal is hypertrophy this may be a better choice for you, but if your goal is to improve ADLs and, get moving and lose a little bit of weight. This is a great place to start!  

Cirino, E. (2017, April 25). 8 Calisthenics Workouts for Beginners. Retrieved August 10, 2020, from https://www.healthline.com/health/fitness-exercise/calisthenics