Calisthenics: you already do it and don’t even know it –

As fitness has shifted indoors with the isolation caused by the pandemic, users have lost the space and equipment available at physical gyms. Alternatively, training using the body weight has become a cheap and convenient means of exercising effectively, and it tends to continue to rise, with a focus on a specific type of training: calisthenics.

At least that’s what the fitness predictions for 2022 released by institutes like the Australian Institute of Fitness (Australia), the American College of Sports Medicine (United States) and the Tecnotrends (Brazil).

WHAT IS CALISTENICS

If you’ve ever seen photos or videos of people suspended horizontally from light poles in a sort of human flag position… this is it. calisthenics. But calm down! This is an advanced level, of course.

A calisthenics is a form of strength training that consists of various bodyweight exercises to bring the body to its true physical potential. Squats, lunges, pushups, and planks are all basic calisthenics used as a foundation for performing bigger, more impressive moves.

A calisthenics is very form-focused, moving mindfully throughout the exercise, taking note of body position to ensure a strong core and smooth line.

WHAT SCIENCE SAYS

The 2017 study, “The Effects of a Calisthenics Training Intervention on Posture, Strength, and Body Composition,” conducted by scientists from the Sport and Exercise Sciences research unit at University of PalermoItaly, found that calisthenics training improves posture, strength, and body composition without the use of any major training equipment.

The study led divided 28 adults into two groups. One group practiced calisthenics for eight weeks, while the other group continued with their normal training routines using weights. After eight weeks, all participants underwent a body composition analysis, a posture assessment, a handgrip test, and a flexion and flexion test.

The researchers found that men who trained in calisthenics improved their posture and lost their fat, while the number of push-ups they could do increased. The group that continued with their normal training routines made no progress compared to what they could do before the start of eight weeks.

CALISTENICS EXERCISES

As mentioned, any exercise that uses only body weight without adding any extra weight is a calisthenics exercise, such as:

jumping jacks; squat; Arm flexion; pull-ups; chin-ups; sit-ups; board; sink.

If you’re a beginner, it’s okay to use some aids if you still can’t hold your full body weight (like supporting your knees in a push-up or hanging a resistance band to help you pull up). The ultimate goal, however, should be to be able to do them unassisted (and maybe even do the flag exercise in the future).

CALISTENIA BURNS CALORIC

Of course, caloric burning is individual for any exercise. Factors such as age, exertion, metabolism and health influence each person in different ways, but in calisthenics, weight is an even more important factor in this equation as the heavier your weight, the more weight you will be lifting.

A 150-pound person burns about 250 calories in half an hour of calisthenics; A 150-pound person burns about 300 calories in half an hour of calisthenics; A 180-pound person burns about 340 calories in half an hour of calisthenics.