Calisthenics can effectively address the bridge between existing in a sedentary lifestyle and increasing levels of fitness. Calisthenics is a time tested and proven method of fitness training. It is a modality that can be specifically designed to accommodate varying levels of fitness. One need not worry about availability, accessibility or fiscality as it is a completely mobile modality. Studies reveal that a program of consistent calisthenics can effectively improve strength, endurance and flexibility. Using proper form for the movements is good, especially for aging populations. Small degrees of improved fitness, via the used of calisthenics exercise, can prove to be invaluable if one struggles with over-riding habitual inactivity.
What movement does for the body cannot be contested. The evolution of the human frame required movement to survive. The need for people to be mobile has decreased in proportionally inverse fashion to the development of society. People tend to eschew an active lifestyle they age. This may be in part due to the pervasive, socialized anti-aging stigma that exist in the current day. Yet, it is known for fact that movement is an anti-aging formula. Calisthenics, as beneficial movement, is an effective way to engage the body. Particularly attractive aspects about calisthenics is that, as a modality, it (they) require(s) no special equipment and provide(s) positive results. It (they) can be performed anywhere.
Effective use of calisthenics can be observed in various training programs. Military fitness evaluations typically include performance measures of pull-ups, push-ups, and sit-ups. Gymnastics physical prowess is mainly developed from extensive use of calisthenics. Documented use of calisthenics can be found in (ancient) Greek records, as well. Research has revealed that body-weight exercises can build muscle effectively without the need for external weights. Studies also demonstrate that calisthenics can increase aerobic capacity, muscle endurance (especially in the core), and flexibility. The minimal cost factor involved for engaging in a calisthenics regimen is a net positive.
High levels of fitness are not a prerequisite for starting a calisthenics regimen. Not everyone wants to one arm pull-ups. Nor does everyone want to do 200 push-ups straight. Any fitness program will be in line with the participants abilities and goals in the attaining of effective outcomes. Calisthenics is not an exception. Reliance on body weight movement makes for an ease of adjustment for program design. Basic goals like carry groceries, being able to ‘shovel’ a sidewalk, having the capability to push mow a large yard or playing with the children . . . . these tasks can be appropriately augmented with a calisthenics regimen. High levels of fitness and athletic prowess can also be attained through an appropriately designed calisthenics program.
Calisthenics exercise can be adapted to many situations. Time constrains are not an issue because the workout can be separated into different segments that can completed throughout the day. An opportune time to engage in these segmented workouts would be during commercial breaks. That segmentation can add up. Calisthenics programs can be based upon the capability of the specific person. Some people are just starting on or returning to the fitness journey. Others have diligently been on that road for some time. Programming can be designed according to reflect differences in ability. Another point is that calisthenics cost relatively nothing. One may need to make minor investment in some equipment but gym membership would be a deterrent to exercising. i anywhere and at anytime.
An experimental study demonstrated that regularly breaking up sedentary time with calisthenics has a positive effect on objective measures of neuromuscular function (i.e., muscle strength, muscle force control and balance; Figure 1, Figure 2 and Figure 3; Table 2). This corroborates previous cross-sectional studies that demonstrate better performance of Activities of Daily Living (ADLs) with frequently breaking up sedentary time [61]. Moreover, the presently observed improvements were evident with only 16 min per day of calisthenics exercise, spread across a period of 8 h; thus, providing evidence that small changes in activity level and pattern are able to modify neuromuscular function.. Research also demonstrates that body-weight exercises can build muscle effectively without the need for external weights. Calisthenics can increase aerobic capacity, muscle endurance (especially in the core), and flexibility, as well.
Proper form is requisite for reducing risk of injury and ensuring that the correct muscles are engaging. Here are some tips for proper form in calisthenics: To be young when performing calisthenics is to be able to compromise on form. It is not advisable as a course of action. Certain physiological developments occur as age ensues. Even if on is a seasoned exerciser, that same seasoned body is not as resilient, is not so quick to heal. Thus, an older exerciser, especially one who is inexperienced, must be aware of the form utilized during the execution of an exercise movement. This awareness will ensure that proper muscular activation is taking place. This is important for biomechanical synchronizing. They can benefit the older exerciser by improving bone and muscle strength, increasing flexibility, and fostering better balance.
Adaptations: Decreased maximal strength, decreased ability to control force and decreased ability to maintain balance are associated with ageing and sedentary behaviour. Interspersing sedentary time with calisthenics exercise has a positive effect on these important, neuromuscular function indices. Calisthenics exercise is an accessible physical activity intervention for breaking up sedentary time, in that it can be performed anywhere, without any, or with ‘minimal’, equipment and targets fitness components on various levels. Importantly, the negative effects of prolonged sedentary time can be arrested with small changes in activity level and pattern (approximately 16 min per day, spread across 8 h) can mitigate against. This modality may be useful as an intervention for reducing the effects of ageing on neuromuscular function, possibly reducing future health complications.
Ab-Sutra Wellness and Fitness 