We all have heard a time or two about calisthenics. From your gym coach in primary school to your local yoga studio, chances are you have at least heard of this unique form of exercise. Calisthenics is a movement that seeks to bring this unique exercise style to the forefront of fitness. It is a unique program that centers around bodyweight exercises for physical and mental gains. But what exactly is calisthenics, and how can it help you get in shape?
Definition of Calisthenics & Benefits of Calisthenics
Calisthenics is a form of exercise that utilizes bodyweight exercises like push-ups, pull-ups, squats, and sit-ups. This exercise focuses solely on bodyweight exercises to provide strength, endurance, and flexibility. Calisthenics is an accessible form of fitness with no required barriers, equipment, or gym memberships. It is also an incredibly efficient form of workout, providing a full body workout with minimal time needed for rest and equipping you with long-term results.
Calisthenics also offers a variety of mental benefits. It is an incredibly liberating exercise that frees you from typical gym pressure. Calisthenics workouts are designed to offer flexibility and freedom of movement, allowing you to create your own custom workout routine. This form of exercise also allows you to be creative, pushing the boundaries of traditional exercises and coming up with new exercises all the time.
Getting Started with Calisthenics
Exercise movements can be divided into three major categories: push, pull, and full body. Push exercises, such as push-ups or box jumps, involve pushing your body away from the ground or ground-based objects. Pull exercises involve using your own body weight to pull yourself into a stationary position (e.g., pull-ups). Full body exercises involve using multiple muscles and joints to execute a specific movement, such as burpees.
When starting with calisthenics, finding appropriate movements for your fitness level is vital. It is easy to get overwhelmed by the different names, movements, and forms of exercise. That is why Calisthenics Worldwide offers a variety of resources to help you get started. One of the best ways to start is by finding a routine that is appropriate for your fitness level. It is also essential to ensure you have the right safety equipment, such as gym mats and gloves if needed.
Integrating Calisthenics into Your Current Fitness Routine
Once you have found the right level of exercise for you, it is time to begin integrating calisthenics into your current routine. When incorporating calisthenics into your existing routine, you will want to start by deciding on how many movements you will include.
Typically, you will include anywhere from four to six movements depending on your fitness goals. You will also want to decide on how many sets/reps you will do for each movement. Doing at least three sets of 10 reps for each exercise is recommended. Lastly, deciding how often you will incorporate calisthenics into your routine is essential. For most people, it is recommended to do calisthenics at least three times per week.
Nutrition Considerations When Adding Calisthenics
Calisthenics is a great way to get in shape, but it’s important to remember that nutrition plays a big part in any workout routine. Eating a healthy diet with enough calories is key for any fitness program. However, when starting with calisthenics, ensure you’re eating enough to support the intensity of your workouts. You’ll also want to ensure you’re getting enough protein to help build muscle and recover from workouts.
Conclusion
Adding a calisthenics program to your fitness routine can significantly benefit your overall well-being. Incorporating bodyweight exercises into your workout can be life-changing, from improved strength and flexibility to creative freedom and mental clarity. When beginning a calisthenics program, it is important to find exercises appropriate for your level, decide on how many movements to include, decide on how many sets/reps to do, choose the right training frequency, and make sure to get enough nutrition.