People make all kinds of excuses not to get exercising, from: ‘I don’t have dumbells’ to ‘I don’t have enough money for a gym membership’. The truth is, all you need is your own bodyweight to get fit. No excuses.
Calisthenics is a form of physical exercises closely related to, but not part of, gymnastics. It involves numerous simple movements that are generally performed without weights or other equipment. The benefit of calisthenics is that you can do these series of anaerobic exercises anywhere - at your home, on the beach or even at work.
Every human body has its own innate activity pattern. Added physical activity in your daily lethargic routine helps in conditioning the body in a natural way. Calisthenics helps in regaining the natural conditioning of the entire body. Methodical, regular exercises like push-ups and sit-ups are intrinsic to any calisthenics workout. They help in toning and strengthening the muscles and also help in improving the overall fitness of the body. Calisthenics is also popularly known as body strengthening exercises. These exercises help in improving the fitness level of a person by strengthening numerous muscles throughout the body including the cardiac and skeletal muscles. An increase in the heart rate also helps in improving the health of the heart while lowering the risk of cardiovascular diseases.
Calisthenics provide a balanced and exceptionally efficient exercise program. These exercises promote vigor, resistance, flexibility, agility, and coordination. Calisthenics can be termed as tough, efficient and effective on the body. E.g. Sit-ups strengthens the abdominal muscles and push-ups focus on the pectoral muscles. Just a few exercises, performed in a strategic manner, can work the entire body.
Calisthenics workouts increase the metabolic rate of the body hence these exercises should continue with a smooth flow from one exercise to another without much rest. Initially each exercise can be repeated for over five times. It is recommended that you begin a calisthenics workout after a few warm-up exercises. I always suggest to my clients to use upbeat music to keep a rhythm and a continuous flow.
Below, is a simple Calistenics routine that can be done on a daily basis. Repetitions should be monitored in direct relation to your fitness level. Start slowly and increase the intensity and vigor as you go along. You may also enable cardiovascular exercises in between each exercise (eg: Short, vigorous sprints before going onto the next exercise). You may do this following routine in sets of 3-5. Make sure to cool down stretching the major muscle groups. It is also recommended to do laps in a pool for extra cardio and conditioning.
1. Squats: Stand with feet spread apart, squat as much as possible while keeping your arms parallel to the floor. Get back to the standing posture and repeat. Repeat till your legs feel a burn.
2. Sit-ups/crunches: Lie down on your back, position your knees at right angle. Place your hands below your head and support your head while you lift up slowly using your abdomen muscles (mainly for abdomen). Repeat to exertion.
3. Jumping jacks: Start in a standing position with both legs close to each other; hop up while spreading your feet apart as you hop. Keep clapping your hands over your head and then get back to the initial standing position. Repeat so that there is a steady but safe increase in your heartrate.
4. Push ups (pivot point from your knees or toes): Position yourself in a plank position. Make sure that your form is a straight line from your pivot point to your shoulders. Keep your hands wide on the floor and bend your elbows to a right angle and push upward again. Repeat to exertion.
5. Walking lunges: Start in standing position and take a big step forward with one leg. Make sure that the front leg is bent at a right angle and that your knee is stacked over your ankle. Step the back leg to the front leg and alternate, moving forward.
