Redefining training: why calisthenics is still so important to stay fit
Experts suggest that, in a society with busy schedules, these simple movements are more accessible
Calisthenics Exercises and Their Recommendation
Calisthenics exercises are a form of physical training that uses body weight to perform movements that develop strength, endurance, mobility, and flexibility. These exercises work all muscle groups in a balanced way, including stabilizer muscles, without the need for machines or external weights.
Some classic examples are push-ups, squats, pull-ups, planks, and more advanced exercises like the full planche or the human flag.
Calisthenics is recommended for people who want to improve their overall physical condition, including strength, body control, mobility, and body composition. It's suitable for beginners because the exercises can be adapted and progressed in difficulty, as well as for those who want to tone their body without gaining disproportionate muscle mass.
Furthermore, as a functional training method, it helps improve everyday movements and prevent injuries.
Benefits of Calisthenics
Studies indicate that calisthenics improves muscle strength and aerobic endurance, but there are limits to its effectiveness, especially in developing significant muscle mass.
Some workouts may be safer with the use of equipment. Proper form is crucial to avoid injury,so beginners might benefit most from combining calisthenics with light weights.
“If you don't have enough strength or you have joint problems or arthritis, then lying on a bench and using small hand weights may be safer and more practical,” says John Raglin, professor of kinesiology at the Indiana University School of Public Health in Bloomington.
Tips for Starting a Calisthenics Program
Before you begin, it is recommended to Assess your fitness and mobility for performing basic exercises. Gradual progression and intensity adjustment are fundamental for effective and safe training.
Once you've mastered the basics, try calisthenics exercises in 10- to 30-minute sessions, two to three times a week, suggests Vick-Kregel, and gradually increase the duration and intensity of your workouts as your fitness improves.
It's important to note that calisthenics isn't just for beginners. There are numerous ways to increase the difficulty as you gain experience, making it a versatile and challenging option for all levels.
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