The Benefits of Calisthenics
Calisthenics. What is it and what are the benefits of it? When embarking on your fitness journey, choosing what type of workout to do can be confusing, which is why calisthenics is a great beginner-friendly type of workout to start your fitness journey. Calisthenics is a form of strength training that only involves your body weight and the use of gravity to help increase one’s strength, flexibility, and endurance. Let's check out some benefits of calisthenics.
1. Affordable & convenient
According to Healthline (Calisthenics vs Weights: Benefits, Strength Building Vs. Calorie Burn (healthline.com)), one of the best benefits of calisthenics is that it’s affordable because equipment is rarely involved. Moreover, this form of exercise can be performed almost anywhere.
2. Uses multiple muscle groups at once
When doing calisthenics, most of the workouts consists of using more than one muscle at a time. For instance, holding a plank involves more than holding the core muscles. It also involves your upper and lower body.
3. Improves posture
According to a study conducted in 2017 ((PDF) The effects of a calisthenics training intervention on posture, strength and body composition (researchgate.net)), a group of participants began a calisthenics routine that lasted for eight weeks long. After doing calisthenics for eight weeks, they found that their postures improved.
4. Increased strength
According to the same study, the strength of the participants increased by 39.2% (results derived from a pull-up test) after eight weeks.
Overall, calisthenics has many benefits such as increased strength and being beginner friendly. Here is a fun and simple calisthenics routine you can try on your own.
30 repetitions of jumping jacks (modified version - take the jump out and do a side foot tap instead)
10-15 reps of pushups (modified v. - perform on knees or wall)
20 squats (modified v. - box squats, which is sitting down & standing back up on a stable surface such as a couch or chair)
plank hold for 30 seconds - 1 minute (feel free to readjust the time) (modified v. - hold plank on hands or on knees)
Repeat three to four times. Again, feel free to readjust the repetitions or number of rounds.
Remember always check with your doctor before beginning a new routine.
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