Calisthenics

Main thing

Calisthenics is a form of strength training that utilizes an individual's body weight as resistance to perform multi-joint, compound movements with little or no equipment. Calisthenics exercises are designed to improve strength, endurance, flexibility, and coordination.

Pros of using calisthenics in training:

• Requires minimal or no equipment, making it accessible and cost-effective

• Can be performed anywhere, providing flexibility in training location

• Engages multiple muscle groups simultaneously, leading to a more functional and efficient workout

• Allows for progression by modifying exercises to increase difficulty, similar to strength training with weights

Cons of using calisthenics in training:

• May be challenging to isolate specific muscle groups

• Resistance is limited to one's body weight, which may not be sufficient for advanced strength gains

• Some exercises may require a base level of strength or fitness to perform properly

Terms

• Compound movements: Exercises that involve multiple joints and muscle groups working together, such as squats or push-ups.

• Resistance: The force that the muscles must overcome during an exercise, in this case the individual's own body weight.

An analogy

Calisthenics is like using your body as a weight machine. Just as you can adjust the resistance on a weight machine to make an exercise easier or harder, you can modify calisthenics exercises to suit your fitness level by changing your body position or adding extra weight.

A main misconception

A common misconception is that calisthenics is only for beginners or that it can't build significant muscle. However, studies have shown that calisthenics can increase physical fitness to a similar degree as weight-based training. By adjusting exercises to make them more challenging, even advanced athletes can continue to build strength and muscle with calisthenics.

The history

1. Ancient Greece (around 400 BC): Calisthenics was used, including by the armies of Alexander the Great and the Spartans.

2. Early 19th century: Germans Friedrich Ludwig Jahn and Adolf Spiess popularized gymnastics, which included calisthenics exercises.

3. 1857: American Catherine Beecher wrote "Physiology and Calisthenics for Schools and Families," promoting calisthenics for women.

4. Early 20th century: Calisthenics were widely recognized for their health benefits and became a regular activity in Western schools.

Three cases how to use it right now

1. A beginner can start with a basic routine of push-ups, squats, and crunches, performing each exercise for 10-12 reps and repeating the circuit 3 times.

2. To make push-ups more challenging, elevate your feet on a bench or step to change the angle and increase the resistance.

3. Add variety to your routine by incorporating exercises like burpees, lunges, and jumping jacks to target different muscle groups and keep your workouts engaging.

Interesting facts

• The word "calisthenics" comes from the ancient Greek words "kállos" (beauty) and "sthenos" (strength).

• Calisthenics can burn around 135-200 calories in 30 minutes for a 125-200 pound person.

• The U.S. Army's calisthenics-based fitness program was found to be as effective as a weight-based training program in an 8-week study.

• Calisthenics requires little to no equipment, making it an accessible form of strength training that can be done almost anywhere.

• In addition to strength, calisthenics can also improve flexibility, coordination, and cardiovascular health.