What Are You Really Getting Out of a Calisthenics Workout?
Are you looking into adding some variation in your exercise? A calisthenics workout is not a bad idea to consider, especially if you are still combing your way through all these fitness routines. But, what are you really getting out of it? Would it be a good fit for your fitness goals? Here are some of the basic facts to help you in your decision.
What is a Calisthenics Workout?
Calisthenics is a type of exercise that is commonly referred to as body weight-training, and it is performed without using any added weight or any fancy machines. It involves repetitive exercises which only use resistance provided by your own body to burn calories, build strength, and increase flexibility.
What are the Popular Calisthenics Exercises Out There?
Sit-ups, push-ups, lunges, jumping jacks, leg lifts and thrusts are just some of the widely-used calisthenic exercises that you may be familiar with. Individuals perform these exercises as part of a well-rounded workout. A calisthenic routine can also be tailored fit for those who choose to focus on certain parts of the body such as the abdomen, the arms, or the legs.
Since it can be customized to suit every fitness level it is flexible form of activity for beginners to advanced trainees. So, if you are still developing a sustainable routine, it pays to know what you are getting out of an exercise training in the long run.
Here are some of the benefits that you can get out of a Calisthenics workout:
The main benefit of calisthenic training is its convenience. As mentioned earlier, it doesn’t require all those fancy-schmancy equipment and it can be done anywhere. So, even if you are in the comfort of your own home or out on the park, you can easily get some sweat going already. If there is anything that busy-bodies prefer, it’s an exercise that you can just perform anytime and anywhere.
2. It doesn’t intimidate
How many times have you looked at boxing or even circuit training and just felt a wave of doubt washing over you. Or, maybe you just simply waved it off thinking that you are just not cut out for all those adrenaline-pumping activities?
For beginners, Calisthenics is like a cheery campus ambassador you meet on the first day of college – accommodating and friendly. You can just start out with the simple routine and when you think your body has acclimated to that level of workout, then you can increase the intensity. It doesn’t intimidate because it is composed of a series of exercises that you are already familiar with.
3. It can be customized
One of the major selling point with calisthenics is that it can be tailored to your needs or fitness level. You can focus on a certain group of exercise to target a certain problem area, or you can even use it along with other routines like Pilates. As a matter of fact, the US Army even incorporates a series of calisthenic exercise into their circuit training. As simple as these exercises may seem to be, they form a solid bedrock for building muscular strength and endurance.
4. Muscle Mass Building
Calisthenics alone can help you gain muscles. However, if you want to get results faster, it is encouraged that you supplement it with a gym training or other exercise programs.
A push up, for instance, is a good exercise to build your upper body. It works on your triceps, pectorals and anterior deltoid. You can increase the intensity by adding some weights (having someone stand next to you pushing down on your back) or work up to a high rep range.
Regardless of what training modality you use, you can boost your strength by learning a movement pattern with a relatively low amount of resistance. The basic principle is to just add more as the body adapts. They say that the body that shows results doesn’t lie. Telltale signs include ripped abs, firmer biceps, and a toned back, chest, and shoulders.
5. Improvement in Flexibility
A sedentary lifestyle can make exercise more challenging mostly because the muscles and joints haven’t been stretched or moved enough. Some even complain that they are as stiff as a board, making bending an arduous task. The good thing about the strength-training you can get out of Calisthenics is that you eventually become more flexible.
It takes good muscle strength for you to be more flexible. Strong muscles don’t have to strain in order to contract as much as weak ones would. This allows the muscles to flex and extend with better ease. This proves the common misconception that muscles lose their flexibility as they get bigger.
6. Weight Loss
Calisthenics is also a good exercise for those who wish to lower their body fat percentage and those who wish to lower their weight. Even just a regular 30-minute Calisthenic routine can already do some damage to those excess pounds. Increasing the intensity of your strength training also accelerates weight loss.
Heart rate and time are the two factors that are directly correlated to burning calories. The higher you trigger your cardiovascular activity and the longer you keep it that way, the more calories – or fat – you burn. The calisthenics that can help you shed the most fat are those that work up the largest number of muscle groups. These include exercises like squats, pull-ups, push-ups, sit-ups, burpees, and jumping jacks.
Even though these may seem like basic exercises, it is important that you maintain proper form and posture throughout the exercise. This allows you to complete a certain amount of repetitions or sets. For instance, when you fail to keep a soft bend in your elbows or knees, locking these joints may result in an injury.
You can elevate your calisthenics routine with Pilates to help you achieve and maintain proper body mechanics. Pilates Plus offers Pilates Sessions and Calisthenics in Singapore, which you can incorporate together to boost your progress towards better fitness goals.
Book your sessions with us today, or test the waters with some trial sessions. See you there!