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Impact of calisthenics to healthier student lifestyle

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Calisthenics are exercises that use your bodyweight for resistance and are designed to strengthen and tone your muscles and increase muscular endurance. Derived from the Greek kalos, meaning beauty, and sthenos, meaning strength, calisthenics don't necessarily require any exercise equipment.

While many trainers dismiss calisthenics as only being suitable for beginners or the less fit, I always believe that this type of no-frills exercise can be a valuable addition to just about any training program for absolutely EVERYONE!

The Benefits of Calisthenics

Bodyweight exercises such as lunges, press ups, jumping jacks, squats and step ups can be performed just about anywhere. This means that you never need to miss a workout just because you are unable to make it to the gym. Also, because calisthenic exercises require no setting up time, you can transition from one exercise to the next quickly and easily which makes your workout effective and efficient.

Calisthenic exercises teach you to master your own body. They teach coordination, balance, proprioception and self awareness. Unlike resistance machines that guides your movements, performing bodyweight exercises effectively means you must control your limbs and maintain proper body position. This has a positive carryover to sports and other "functional" activities.

It's very easy to adjust the difficulty of calisthenic exercises according to your fitness and strength levels. For example, a press up can be as easy as a wall press up with your body only slightly angled to very demanding - such as a handstand press up. No additional equipment is required - simply change your body position. At MPH Fitness, we know how to select the exercises that are challenging enough to improve your fitness and then, once you have mastered them, how to progress you onto more demanding versions of each movement.

Calisthenic exercises are easy on your joints. Exercises such as leg extensions and machine chest presses are safe enough but for some exercisers, these movements can be hard on your joints. If you have a long history of hard training or are over forty and beginning to experience the onset of joint pain, calisthenic exercises are one of the best ways to keep your joints moving while minimizing any discomfort. As many martial artists and ex-military personnel have proven, callisthenic exercises are suitable for older exercisers looking to maintain a high level of fitness despite worn joints.

Size & Strength?

There have been a good many articles on Prison training that I have seen in the past couple of years, that all seem to incorporate calisthenics. Its true that cons have a lot of time to spare in prison and often a lot of them crack on with their training with limited equipment. On 3 square meals a day you should see some of their strength stats! It just goes to prove that you don't need to be lifting heavy to make serious strength or muscular size gains. An amazing example is the famous Hannibal. Watch the full video - I assure you that you will be amazed!

As I am sure you will agree that Hannibals' strength is incredible and all built from Calisthenic training. Not only that he has a physique to match!

Famous Proponents of Calisthenic Exercises

When it comes to bodyweight training and calisthenic exercises, you don't just have to take our word that they provide a great way to train! There are a huge number of well-known athletes, coaches, sportsmen/women and celebrities who have enjoyed great results from this traditional form of exercise...

Jason Statham: The actor has a true action hero physique which he directly attributes to high repetition calisthenic training. His busy schedule and travelling commitments often mean he can't make it to the gym. This has not stopped Statham developing one of the best physiques in Hollywood.

The cast of 300: In addition to their strength workouts these guys burnt fat and built muscle using many traditional calisthenic exercises. Like the Spartan warriors they portrayed, the actors wanted to look good and move well. Their tough as nails workouts built around pull ups, press ups, sprinting and other common calisthenic exercises resulted in actors who truly looked the part.

Mohammed Ali: was undoubtedly one of the best boxers of the 20 th century and his speed and conditioning can be directly attributed to training hard and often with calisthenic exercises. In fact, Ali's coach did not believe in traditional strength training for boxers and only allowed his fighters to perform bodyweight exercises. The success of Ali and other fighters who trained in the same way goes to show how effective this type of training can be.

Bruce Lee: was famed for his lean and muscular physique as well as his astounding skill as a martial artist. Although Lee trained with traditional weights for bodybuilding purposes, when it came to developing speed, power and endurance, calisthenic exercises were a mainstay of his training.

Special Forces: groups around the world including the British SAS and the American navy SEALs use calisthenic exercises almost exclusively to prepare these modern-day Spartans for the demands of warfare. As these exercises can be performed anywhere and anytime, they allow these elite soldiers to stay fit and strong regardless of where in the worlds they are deployed.

Our Personal Trainers in Hampstead, London, know the value of calisthenic exercises and from the list above, you can see we are in good company. Remember, you are your own gym so contact us to find out how you can get the most from these traditional and super effective exercises.

This article was written by Matt Hodges, you can see all his articles here.

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Calisthenics are exercises that use your bodyweight for resistance and are designed to strengthen and tone your muscles and increase muscular endurance. Derived from the Greek kalos, meaning beauty, and sthenos, meaning strength, calisthenics don't necessarily require any exercise equipment.

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Mike Samuels

Mike Samuels started writing for his own fitness website and local publications in 2008. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International.

Calisthenic training involves any exercises performed using no added weight, and is commonly referred to as body-weight training. Calisthenic training can be done as a stand-alone routine, or programmed into any weight loss, bodybuilding or fitness workout. It has many benefits and is convenient, and it can be tailored to suit beginner, intermediate or advanced trainees.

Video of the Day

The most well-known upper-body calisthenic exercises are pushups and pullups. Pushups are great for building muscle in your chest, shoulders and triceps muscles, as well as improving your core stability and muscular endurance. Pullups work your back, biceps and grip, and are a great test of upper-body strength. You don't have to stick to regular versions of the exercises, though. For pushups, strength coach Nick Tumminello recommends trying T pushups or clap pushups, doing them on a stability ball or medicine ball, or even doing them with just one arm. For pullups, try changing your grip width, or use a tree branch or pair of gymnastic rings for an extra challenge.

One of the most effective lower-body calisthenics is the squat. Stand with your feet slightly wider than shoulder-width apart, and your toes turned out about 10 degrees. Squat down by pushing your hips back and knees out, until you can go no lower, then stand back up again. You can perform different variations of the squat to get a whole lower-body workout. Change your foot placement and speed, or try Tabata squats, where you perform as many repetitions as you can in 20 seconds, rest for 10 seconds, then repeat for another seven rounds. One-legged squats, known as pistols, are a challenging variation that can increase your lower-body strength, balance and mobility. Lunges, in which you take a large step forward, and then lower your body until your front leg is parallel to the floor, are another effective body-weight calisthenic. This exercise targets your quads but uses a number of other muscles.

If you're looking to lose weight or increase your fitness, then you can rely solely on calisthenic training to get you great results. Plan four sessions per week--two focusing on upper-body exercises and two focusing on the lower body. As well as the exercises listed above, you can add in others, such as burpees, mountain climbers, planks, crunches, inverted rows and lunges. If, however, you're training for muscle size and strength, then calisthenic training should be done alongside your weights workouts. After three of your weights sessions every week, set up a full-body body-weight exercise circuit, containing four or five exercises, and complete as many rounds as you can in 15 minutes.

The main benefit of calisthenic training is that it can be done anywhere, and you require minimal equipment to do it. The U.S. Army recommends calisthenic training to its recruits, saying that it helps to build muscular strength and endurance, as well as improving bone and joint strength, which aids in preventing injuries. If you're a beginner, then this method of training is also perfect to help you develop a basic level of coordination, stability and muscular control, before moving on to weighted exercises.

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Calisthenic training involves any exercises performed using no added weight, and is commonly referred to as body-weight training. Calisthenic training can be done as a stand-alone routine, or programmed into any weight loss, bodybuilding or fitness workout. It has many benefits and is convenient, and it can be tailored to suit beginner,...

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Generation Iron Fitness & Bodybuilding Network

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There is a lot to love about calisthenics and bodyweight training - besides being fun and cost-effective, zero equipment workouts are also convenient for travel.

My favorite aspect of bodyweight training, however, is how it teaches you to become aware of the subtle nuances of movement.

Using machines instead of your bodyweight (or free weights) neglects this key aspect of fitness. Don't even get me started on people who read magazines or watch television during their "workout."

Lost in Space
I am continually amazed at how out of touch the average person is with their body. For example, when I ask a new client to try moving their shoulder blades without moving their arms, they usually cannot find the coordination to make it happen. However, these types of subtle movements can be the difference between learning to do a pull-up correctly and injuring yourself.

Proprioception refers to the sensory ability to feel different parts of the body moving through space in relation to each other. I almost always do some yoga with my strength training clients to help with their proprioceptive capabilities. Only once somebody truly learns to feel how their body moves, can they make significant gains in strength.

Clearly I'm not a fan of exercise machines, especially when compared to bodyweight strength training or weight training, but those of us who feel that way are on the fringes. Go into any commercial gym and you're bound to see way more machines than free weights. In some of these places, you're lucky if there is even a pull-up bar or an open space to do push-ups.

This doesn't mean you can't sculpt nice looking muscles using machines, it's just a ridiculous way to go about it. Selectorized fitness equipment movement patterns are not natural, and will have less carryover into real life activities. Plus you're much less likely to understand the movement of the human body if you're never really moving! If everything you do for your workout involves sliding a fixed piece of machinery along a predetermined path, you're just going through the motions. You're not truly creating movement.

Rise of the Machines
Most commercial fitness facilities are not designed to get you fit - they are designed to get your money. The fancy looking machines you see in these clubs are all hype. They don't work as well as bodyweight exercises, but they sure do look high-tech! Sadly, that's enough to trick the average person into shelling out lots of money for a gym membership they'll probably never even use anyway.

Less is More
While modern exercise equipment has only existed for a few decades, human beings have achieved fantastic physiques since the days of the ancient Greeks. If you want to build a better body, the only piece of equipment you'll need is something you already have - YOU! Stop making excuses and start working out!
Al Kavadlo, CSCS is one of the world's leading experts in bodyweight strength training and calisthenics. Al has been featured in The New York Times and is a regular contributor to Bodybuilding.com and TRAIN magazine. He is the author of four books, including Stretching Your Boundaries and Pushing The Limits!, Kavadlo is also known for his appearance in the popular Convict Conditioning book series. You can read all of his writing at his official website: http://www.alkavadlo.com/

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Calisthenics and Body Awareness | Generation Iron

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There is a lot to love about calisthenics and bodyweight training - besides being fun and cost-effective, zero equipment workouts are also convenient for travel. My favorite aspect of bodyweight training, however, is how it teaches you to become aware of the subtle nuances of movement.

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There is no question that lately calisthenics has become a buzz in the fitness world. However, this sort of physical activity has been 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.

To tell the truth, I used to pump iron, but I do not know why after two years I got bored with it, and I finished. I did not have workouts for two years. There is no need to say after some time I became fatter, so it was necessary to find some sorts of training to get rid of those extra kilos.

I'm not that type of guy who wants to get rid of weight just by following a diet. I believe fit and fatless body can be built only by hard workout and proper nutrition. Both of them are essential.

I did not want to start doing weight training again, so I was searching for some alternatives. That is how I bumped into calisthenics. I found those videos of Adam Raw, Frank Medrano, Hannibal and it was love for the first sight. :).

At first I thought "This is going to be easy for me since I have a weight training background". I picked an intermediate calisthenics workout program thinking it was going to be light for me. Needless to say, I could not do half of the exercises in the routine, plus half of the sets and reps. Since I like challenges, I knew bodyweight strength training is what I want to do!

I have been doing bodyweight training for 1.5 year now combined with boxing. I'm stronger, fitter, slimmer than ever before, my endurance is far better than when I was doing weight workouts. Moreover, my progress is continuous.

If you are hesitating about starting it or not, here are calisthenics benefits why you should.

Why calisthenics is the best?

1. You do not need expensive equipment

It is not entirely true, but most of the calisthenics exercises do not require equipment. If you have something to do some pull ups on then, you are ready to go.

On the other hand, you can purchase a pull up bar, a door frame bar for some bucks. If you are a creative guy, you can make your station like I did with a pull up bar and dip station.
Recommended: Best Calisthenics Equipment for Efficient Home Workouts
In the long run, doing calisthenics will cost you far less than going to the gym and you can do it in the comfort of your home whenever you want. There is no need to wait for the machines, travel and so on. It is surely time and money saver.

Plus, we must not forget in several cities there are playgrounds for free.

2. Full body training

Large part of the calisthenics activities work the entire body. A simple example is pull up. While you do pull ups not only your back muscles work but also you arms, shoulders, lower back and abs. All these muscles should work together in order to complete the move and keep the balance. This develops you coordination and burns more calories considering that more muscles need more energy that your body burns.

3. It helps to lose weight

Most of the calisthenics moves are compound exercises. That means several muscle groups have to work together. Therefore, your body will burn more calories as a fuel for the muscles.

Furthermore, your body needs more oxygen which leads to harder heart and lung work. That is why body weight training is so beneficial for the cardiovascular system as well.

When I did weight workouts I used to have extra fat on me, pretty much, which I could not get rid of. I did cardio and increase the repetitions of the exercises, but the fat just did not want to go off.

With regular calisthenics circuit training, I have been able to drop off most part of the fat covering my body without focusing too much on my diet. In my opinion, it is one of the healthiest and easiest ways to burn fat.
Watch the video for amazing calisthenics results.
4. It is sort of natural workout

I mean, the movements you do are natural ones that are far better for you join ts. Many people doing weight training suffer from joint problems because there are exercises that "use" the joints in an unnatural way.

In addition, since many muscles work together, you can avoid the injury of one particular muscle. It is almost impossible to concentrate on one muscle if you do body weight exercises and therefore it is hard to over train a certain muscle group. Furthermore, it develops your flexibility as well.

5. It is not boring

One of my problems with weight working out was that I found boring doing the same kinds of practices all the time. If you do calisthenics, you can choose from hundreds of activities, and your creativity is the limit. You can combine everything you want and increase the resistance in unlimited ways.
Here are some examples
6. Is calisthenics good for building muscle? YES!!!

Some bodybuilders criticize calisthenics saying that it is impossible to build huge muscle mass, and there is a limit to improve the strength. To tell the truth, I have never wanted to be a huge guy like bodybuilders, but I want to be strong without using weights, and it is possible with bodyweight training.

A real example is push up for working the chest. Everybody says that for big and strong chest muscles, you will need to handle huge weights when you do bench press. It is true, but you can make push up harder if your aim is building muscles. You can do one arm push ups, or you can ask your friend, or you girlfriend to lie on your back, and a really tough, strength and muscle mass booster exercises is ready.
Watch this guy
Of course, there are several other health benefits of calisthenics circuits, but these are the ones that come up for me now. I hope this post will help you to decide.

FAQ about calisthenics benefits
Are there any disadvantages of calisthenics?
Well, cons may come from the different goals people have. Not everyone wants to be "just" strong and lean, but want huge muscles and be incredibly strong. If that is the case, you should do weightlifting.
Can you do calisthenics daily?
One of the benefits of bodyweight training is that the muscle recovery is faster, so you can train the same muscle groups sooner. For example, I work out the same muscles 3 times a week without problems. But, I still believe recovery is required. So, I do not recommend do it every day.

Related:
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There is no question that lately calisthenics has become a buzz in the fitness world. However, this sort of physical activity has been always been around. Just think about the burpees, push up, pull ups and dozens of other aerobic exercises we usually do besides weight training.

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If you've ever flipped through the channels during a late-night TV marathon, chances are pretty good you've stumbled across an ubiquitous number of ads for exercise programs and equipment designed to help you build muscle and burn fat. Or take a look around when you walk into any gym, and you'll find a plethora of options from free weights and machines.

But long before high-tech equipment and slick marketing pitches, true athletes and warriors, relied on something else to build muscular strength and endurance...their own bodies. [tweet_box design="box_08″]The history of calisthenics is as old as the Greek empire where bodyweight training originated.[/tweet_box]

Spartan Power

If you were a soldier in training during the reign of the Spartans between 600 and 400 B.C., calisthenics would have been a regular part of your workout regimen. Young men being groomed for this elite army mastered the discus, javelin, wrestling, boxing, and other combat sports. And that's where the history of calisthenics began.

Exercises like lunges, jumping jacks, sit-ups, crunches, pull-ups, squats, dips, planks, and calf raises were a regular part of the training regimen. But that's only a small part of the history of calisthenics

Chinese Warriors

Source: http://www.sgtpeterson.com/blog/wp-content/uploads/2011/06/fingerpushups.jpg

In 527 B.C., Shaloin Monks in China were dedicated to protecting their monasteries from robbers and looters. And instead of searching for a peaceful solution, these monks used calisthenics to develop their ability to ward intruders. Think " Crouching Tiger Hidden Dragon." They used bodyweight exercises to develop remarkable strength and power. And this allowed them to deliver punishing blows to the enemy, move with lightning speed, elude any aggressor trying to capture them. The history of calisthenics has a rich history as a training method to prepare for soldiers for combat.

Source: http://www.bodybuildingestore.com/wp-content/uploads/2012/05/Calisthenics-2.jpg

Army Strong Calisthenics

In the U.S. Army, new recruits are sent to boot camp where they learn military protocol. Here they're forced to master all the basics about military service, officer seniority, marching, hand-to-hand combat, basic survival skills, firearms training, and more. But what boot camp is most well known for is the physical conditioning that takes place. And Persian army leader Sparta would be happy to know that the history of calisthenics wasn't lost with the fall of his army.

[tweet_box design="box_08″]In the U.S. Army, soldiers must take a physical fitness test at least twice per year. [/tweet_box]And there are three events they must pass. Push-ups, sit-ups, and a timed two-mile run.

The two-mile run is an excellent test of cardiovascular endurance. To score the maximum number of points on the run for the Army Physical Fitness Test a 25-year-old recruit would have to finish the 2-mile distance in 13 minutes or less. To run a 6:30-mile pace for two miles, you have to be in good physical condition. And that's where the history of calisthenics appears once again as a time-tested way to build muscular strength and endurance.

Push-Up Power

A 25-year-old soldier must hammer out 75 push-ups to score the maximum 100 points on the Army Physical Fitness Test. Of all the bodyweight exercises and many variations that exist, the push-up is one of the most powerful exercises to build muscle and strength.

Most people typically assume the push-up is an exercise that builds your chest muscles. And that's true. But you're getting a lot more than a chest pump when you follow the orders to "Drop and give me 20!" Push-ups also help develop strength and muscle in your shoulders and back. And your entire core is engaged to stabilize your body as you raise and lower it to the ground with each rep. It's one of those universal exercises that should be memorialized in the history of calisthenics.

Sit-Up Strength

Another exercise from the history of calisthenics that lives on in modern-day military soldiers is the sit-up. U.S. Army soldiers must be able to perform 80 consecutive sit-ups to score the maximum amount of points on the Army Physical Fitness Test. This exercise builds abdominal strength and works all the muscles that support your core. Sit-ups also strength your back and help you develop the kind of core strength needed to protect and serve.

Build Your Body with Calisthenics

The history of calisthenics is steeped in military training used by warriors, soldiers, and military specialists. It's a proven method for building muscle strength and endurance. Mastering those skills leads to increased agility and power. And it will no doubt transform your body and your physique just as good as, or better than any made-for-TV piece of equipment.

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Thousand Years of Strength- History of Calisthenics Bodyweight Training Arena

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If you've ever flipped through the channels during a late-night TV marathon, chances are pretty good you've stumbled across an ubiquitous number of ads for exercise programs and equipment designed to help you build muscle and burn fat. Or take a look around when you walk into any gym, and you'll find a plethora of options from free weights and machines.

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