ARE CALISTHENICS OLD FASHIONED OR TIMELY?
Are calisthenics old fashioned or timely? You’ve seen people doing calisthenics often and you likely have been doing them in daily life, every day! Do you know what they are?
“Calisthenics is a type of workout that uses a person’s body weight with little or no equipment. The exercises involve movements that use large muscle groups, such as pushups. People typically perform these exercises at a moderate pace.” They help to improve coordination, flexibility, and strength (medicalnewstoday.com). Calisthenics are the most important movements for PRACTICAL, proactive and preventative wellness!
Calisthenics are TIMELY! With COVID-19 and the economic stressors that come with it, calisthenics allow you to work your body, AT HOME, with no other cost or equipment! Generally speaking, you can perform calisthenics every day, although this would greatly depend on your fitness level and the amount of strain they put on your body. Listen to what your muscles are telling you! Three times a week is often enough.
Calisthenics include everything from jumping jacks and burpees, to crunches, lunges, squats, pull ups, chin ups, handstands and more. When learning to do these movements, it is good to know how to Control Your Muscles With Your Mind. This adds an extra layer of resistance to your workout. You can advance your calithenics workout, as your strength progresses. Lunges can become walking lunges, true burpees can have the jump added, squats can start with a chair if need be and progress to sumo squats, moving side-to-side squats, and other variations.
No age is too old to start calisthenics and any BODY can do them.
HOW AND WHY CALISTHENICS WORK
Calisthenics use your own body weight as resistance. Rather than using free weights for example, you use the weight your body provides, as resistance. When doing arm movement, leg movement or whole body movement, you are building strength, increasing balance and improving agility. You can build muscle by doing calisthenics. You can create a calisthenics circuit and work on aerobic fitness too. A major BENEFIT of calisthenics is that you are using more than one muscle group, AT THE SAME TIME!
Another benefit is how easily you can control the amount of resistance you want. Full push ups can be modified to lift only from the knee up or only from the butt up. You can sit, stand or move and do calisthenics. You are very easily able to adjust a movement or workout, to suit your level of ability. Calisthenics are whole body exercise and are very efficient exercise.
Another great advantage of doing calisthenics, is that you can do them anywhere. Travelling for business or pleasure does not have to interrupt your workout routine. You can do calisthenics in a hotel, park, office etc.
Depending on the level of fitness you start out at and the level of fitness you want to achieve, calisthenics can become very challenging. Check out this Health.com Quick Calisthenics Workout You Can Do Anywhere. Even this fairly advanced level workout, can be performed anywhere!
You CAN add equipment if you like, something like an exercise ball is an inexpensive and creative way to add variety and depth to your calisthenics practice.
SOME BASIC MOVEMENTS
Free Arm Movements
Starting from the position pictured below, move your arms to in front of your body, up over your head, and return to starting position. Keep arms parallel to the floor when in the start position. Repeat.
This is a stationary lunge. One knee pressed to floor. You can do a set on one side, then switch, or you can alternate right and left leg lunges.
This squat can start with a chair for positioning. Be careful to keep knees from moving forward.
I prefer high planks! Butt is not up in a triangle position, or low towards the floor. Make yourself into a triangle or wedge shape.
Pictured here is a push up starting on all fours. You can extend you body to include all the weight from knees up or you can do a full push up. Conversely, you can do wall push ups if unable to do them on the floor.
Basic crunch. Not my best movement, I do other abdominal work standing. I will show you this another time. Be sure tummy is tight and your neck is protected.
I love this movement. Starting spread eagle on the floor, lift both your arms and legs up off of the floor and extend them (stretch) out as far as you can. Hold and release, either right down to floor or not quite, depending on your endurance capacity. Then repeat!
- Simple aerobics.
- Jacks (jumping or not).
Most aerobic movements are calisthenic. The work you do when walking, jogging, dancing, skipping rope etc., is good for you in two ways. First, the obvious improvement in lung capacity and heart health and second, the muscle endurance you are building. This is WHOLE body muscle improvement!
Go to the Movement on Video page. Scroll down to the 5 Move Build Your Own Workout video. This is a calisthenics workout, already put together for you. You can find this at my YouTube channel here too!
I have given you a variety of ideas here. Please do not limit yourself. Use the Know How To Build Your Own Movement Practice article and put together YOUR OWN workout. This will strengthen your body, improve posture, balance, strength, flexibility and WELLNESS! Everything you need is right here at livefatandfit.com, but I believe in doing a lot of research, so also check out Calisthenics for Beginners at sweat.com for more info and ideas. Speak to your Primary Care Provider regarding starting a new exercise practice, as I do not know your personal history.
Are calisthenics old fashioned or timely? Live Fat and Fit believes they are TIMELY and EFFECTIVE. Give them a try!
Also read …
- How To Be Your Own Personal Trainer
- Know How Fit You Are – Simple Self Assessment
- Know How To Build Your Own Movement Practice
- What You Need For An Aerobic Success Story