<\/p>\nCecilie_Arcus \/ Getty Images<\/p>\n
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\nCalisthenics is a form of resistance training that uses the weight of your body along with gravity to help strengthen your muscles, increase your endurance, and improve your mobility. Exercises range from simple movements that do not require any equipment to more intense moves like a pull-up or a burpee, as well as common exercises like push-ups, lunges, squats, and crunches. Some people even consider gymnastics a form of calisthenics.\n<\/p>\n
\nBecause these exercises easily fit into almost any training style or exercise regimen, they are ideal for beginners as well as advanced exercise enthusiasts. Overall, calisthenics is an excellent way to work out that is accessible to people of all ages and fitness levels. Here is what you need to know about the benefits of calisthenics as well as how to get started.\n<\/p>\n
<\/span> <\/p>\n The Benefits of Calisthenics <\/span> <\/h2>\n\nCalisthenics is a great way to build functional strength and improve your fitness level\u2014no matter your current fitness level or experience. This form of resistance training has a number of health benefits, too. Here are some of the more notable advantages of incorporating calisthenics into your workout.\n<\/p>\n
Increases Strength <\/span> <\/h3>\n\nCalisthenics consistently boosts muscle strength through movement. A small study of 28 men found that calisthenics can improve strength in a relatively short period of time. After eight weeks of calisthenics, participants increased the number of push-ups and pull-ups they were able to do even though their workouts did not include these specific exercises. Meanwhile, those studied who did not do calisthenics did not see the same improvements.<\/span>\n<\/p>\n Improves Fitness Levels <\/span> <\/h3>\n\nConsistent use of calisthenics in your workout routine may lead to improved cardiovascular health, including increased endurance and a healthier heart. Research shows that you improve your fitness levels when doing high-intensity movements like burpees or mountain climbers. In fact, researchers have found fast-paced calisthenics to be equivalent to running on the treadmill or doing intervals on a track.<\/span> \n<\/p>\n Helps With Weight Management <\/span> <\/h3>\n\nCalisthenics can help reduce body fat while maintaining or increasing muscle mass. Additionally, calisthenics tend to be more aerobic in nature, which may help with weight loss as well.\n<\/p>\n
Improves Posture <\/span> <\/h3>\n\nThe movements required to perform calisthenics stretch and strengthen your muscles, tendons, and ligaments. Regularly incorporating these exercises into your workout plan can not only help improve your balance and flexibility, but also improve your posture.<\/span>\n<\/p>\n\nResearchers also have noted that short bursts of calisthenics can be particularly useful for beginners who previously were more sedentary. In fact, they found that breaking up sedentary time with calisthenics may be an effective way to increase steadiness and dynamic balance, which is particularly important as you age.\n<\/p>\n
Boosts Mood and Wellbeing <\/span> <\/h3>\n\nWhile exercise can boost your mood, reduce your stress, and improve your overall sense of well-being, calisthenics may offer additional benefits for your mental health. For instance, research has shown that calisthenics may reduce cognitive decline and could be useful for dementia prevention. Calisthenics may even be useful for improving mood in those with certain diseases like multiple sclerosis or ankylosing spondylitis.<\/span>\n<\/p>\n<\/span> <\/p>\n How to Start Calisthenics <\/span> <\/h2>\n\nIf you want to start doing calisthenics, it is important to have a plan in place. To start, determine when you want to workout and where you are going to do it. It also can be helpful to schedule your workouts just like you would a meeting or a date. This way, you will be more likely to prioritize your workout and stick to it.\n<\/p>\n
\nYou should plan what moves you are going to do and for how long. If you are having trouble coming up with a plan, it can be helpful to work with a certified personal trainer or find a video or tutorial online. Just make sure it fits your fitness level and is something you would enjoy doing.\n<\/p>\n
\nIf you are looking for ideas on what exercises to incorporate into your workout plan, here are some popular calisthenics that you may want to try.\n<\/p>\n
Push Ups <\/h3>\n
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