There is no question that lately calisthenics has become a buzz in the fitness world. However, this sort of physical activity has always been around. Just think about the burpees, push up, pull-ups and dozens of other aerobic exercises we usually do besides weight training. Bodyweight exercises have always been an important part of bodybuilding and other sports. Calisthenics is the name given to repetitive exercises that use the resistance of your own body to build strength, increase flexibility and burn fat. No equipment or weights are used in calisthenics, and the exercises can be performed anywhere there is a floor and enough space to move in. The benefits of calisthenics effects are wide-reaching.
The Benefits of Weight-Free Exercise
Calisthenics is one of the only ways to build muscle mass and strength without the use of weights. However, it might not be the choice for the hard-core bodybuilder. Muscles are built on the principle of progressive resistance. You can only progress your resistance so far when your only weight is your own body. However, calisthenics can build a reasonable amount of muscle mass, and maintain it, especially for a beginner looking for moderate muscle growth.
When you get stronger, you also become more flexible. In fact, you cannot become more flexible without building muscle strength. A strong muscle does not have to strain to contract as a weak one must to perform. This, in turn, allows muscles to extend and flex with more ease. Calisthenics is an ideal way to increase flexibility through muscle tone.
Calisthenics tackles the problem of burning excess fat from two directions. First, strength training builds muscle mass and tone all over your body. Increased muscle mass raises your resting metabolic rate, allowing you to burn more calories every moment of every day. Second, continuous calisthenics causes your heart rate to rise. It constitutes aerobic exercise, one of the most effective ways possible to burn off fat.
One of the most beneficial effects of calisthenics is increased endurance. Circuit training calisthenics requires you to do as many repetitions of an exercise as possible, without rest, until fatigued. Every day that you re-perform these exercises, having allowed your muscles to heal overnight, your endurance will be increased. You will be able to perform more repetitions before fatigue is reached. When performed evenly within all muscle groups, the result is increased endurance throughout every part of the body, including the cardiovascular system.
Large part of the calisthenics activities works the entire body. A simple example is pull up. While you do pull-ups not only do your back muscles work but also your arms, shoulders, lower back, and abs. All these muscles should work together in order to complete the move and keep the balance. This develops your coordination and burns more calories considering that more muscles need more energy than your body burns.
A 2014 study found that calisthenics enhanced the subjects’ physical and quality of life indicators in addition to their physical functioning. These criteria were primarily concerned with role restrictions brought on by emotional issues, physical function, physical discomfort, general health, social engagement, and overall mental health. This notable development underlines the mental advantages of calisthenics in addition to the overall health advantages of calisthenics.
For those with a specific objective in mind, such as building functional strength, or even for those looking to improve their mental well-being through exercise, calisthenics can be a really helpful tool.
It is obvious that everyone would gain from including at least some calisthenics training techniques in their exercise routine!