Discovering the Benefits of a Regular Calisthenic Workout. Are you a busy? Do You love outdoor activities, but struggle to find the time to hit the gym? If so, you may consider adding calisthenics to your workout routine.

What is Calisthenics?

Calisthenics, or bodyweight exercises, is a type of workout that requires no equipment. It includes movements such as squats, lunges, push-ups, pull-ups, and planks, and can be modified to suit any fitness level.

Why Calisthenics is a Great Option for Busy People?

Calisthenics offers several benefits that make it a great option for busy people who love fitness, yoga, and outdoor activities.

 Here are just a few:

• Saves time: With calisthenics, you can get a great workout in a short amount of time, making it perfect for those who need to fit exercise into their hectic schedules.
• Can be done anywhere: Calisthenics can be done at home, in a park, or even on vacation, making it a convenient option for people who love to travel or enjoy the great outdoors.
• Improves overall fitness: Calisthenics exercises work multiple muscle groups at once, improving your strength, flexibility, and endurance all at once.
• Suitable for all fitness levels: Calisthenics can be modified to suit beginners or advanced exercisers, making it a great option for all fitness levels.
• Builds confidence: Mastering new calisthenics moves can be empowering and boost your confidence, which can carry over into other areas of your life.

Physical Benefits of Calisthenics

Increased Strength and Muscle Mass

Calisthenics exercises can help increase muscle strength and mass, particularly in the upper body, core, and lower body. These exercises involve using the body’s own weight as resistance, making them an effective way to build muscle without using weights.

Improved Flexibility and Range of Motion

Calisthenics exercises require a wide range of movements, which can help improve flexibility and range of motion. This can reduce the risk of injury and improve overall physical performance.

Improved Cardiovascular Health

Calisthenics exercises can also help improve cardiovascular health by increasing heart rate and oxygen consumption. This can lead to improved endurance and overall cardiovascular fitness.

Improved Balance and Coordination

Many calisthenics exercises require balance and coordination, which can improve these skills over time. This can be particularly beneficial for older adults, who may be at risk for falls and balance-related injuries.

Reduced Risk of Injury

Calisthenics exercises are generally low-impact, which means they put less stress on joints and bones. This can reduce the risk of injury compared to exercises that involve heavy weights or high-impact movements.

Mental Benefits of Calisthenics

Reduced Stress and Anxiety

Exercise, in general, has been shown to reduce stress and anxiety. Calisthenics exercises, in particular, can be an effective way to release tension and improve mood.

Increased Confidence and Self-Esteem

Regular calisthenics practice can improve physical appearance, which can lead to increased confidence and self-esteem. Additionally, achieving new fitness goals can also boost confidence and self-esteem.

Improved Cognitive Function

Exercise has been shown to improve cognitive function, including memory, attention, and processing speed. Calisthenics exercises that require balance and coordination may be particularly beneficial for improving cognitive function.

Improving Outdoor Activities with Calisthenics

Improved Endurance

• Outdoor activities such as hiking or backpacking require endurance, and calisthenics can help improve cardiovascular fitness, which in turn can help improve endurance. This means that individuals who practice calisthenics regularly are likely to have better stamina for outdoor activities.

Improved Strength and Mobility

• Outdoor activities such as rock climbing, trail running, and hiking often require strength and mobility. Calisthenics exercises such as squats, lunges, and push-ups can help improve strength and mobility in the muscles used during these activities.

Reduced Risk of Injury

• Outdoor activities such as hiking and rock climbing can be physically demanding and may put individuals at risk of injury. Calisthenics exercises can help improve strength, flexibility, and coordination, which can reduce the risk of injury during these activities.

Convenience

• One of the most significant advantages of calisthenics is that it can be done anywhere, without the need for equipment or a gym membership. This makes it a convenient form of exercise for individuals who may not have access to a gym or prefer to exercise outdoors.

Variety

• Calisthenics exercises offer a wide variety of movements, making it possible to create a comprehensive workout routine without the need for equipment. Individuals can modify the exercises to suit their fitness level and goals, and can easily increase or decrease the intensity of their workout by adjusting the number of reps or sets.

Cost-Effective

• Calisthenics is a cost-effective form of exercise as it does not require equipment. 

Calisthenics for Women of All Fitness Levels

Calisthenics is a great option for women of all fitness levels, whether they are beginners or advanced athletes. Calisthenics exercises can be modified to suit individual fitness levels, making it possible for everyone to start at their own pace and gradually increase the intensity of their workouts.

For beginners, calisthenics exercises such as push-ups, squats, and lunges can be modified to make them easier, by doing them on the knees or using a chair for support. As women become more advanced, they can gradually increase the number of reps or sets they do, or add more challenging variations of the exercises.

How to Get Started with Calisthenics

Join OUR Class

Joining A class, such as the ones offered at the Lama Yulu Center, can be a great way to get started with calisthenics. In a group fitness class, women can learn proper form and technique, get guidance and feedback from a trained instructor, and be motivated and encouraged by the support of other participants.

Start with Basic Exercises

It is important to start with basic exercises and gradually build up to more advanced ones. Some of the basic exercises that women can start with include push-ups, squats, lunges, and planks. These exercises use the body’s own weight as resistance and can be modified to suit individual fitness levels.

Set Realistic Goals

Setting realistic goals is important for staying motivated and seeing progress. Women should start by setting achievable goals, such as doing 10 push-ups or holding a plank for 30 seconds, and gradually work up to more challenging goals as they become more advanced.

Track Progress

Tracking progress can be a great way to stay motivated and see how far women have come. Women can track their progress by keeping a workout journal, taking before and after photos, or using fitness apps that track progress and provide feedback.

Find a Supportive Community

The community aspect of calisthenics can be very motivating and encouraging for women. Women can find a supportive community by joining a class, attending a calisthenics workshop

Here are a few scientific studies related to calisthenics that can be found on PubMed:

• “Effects of High-Intensity Calisthenics Training on Cardiovascular Disease Risk Factors and Body Composition” – This study found that high-intensity calisthenics training can significantly improve cardiovascular disease risk factors and body composition in adults with overweight or obesity.
• “A 12-Week Calisthenics Training Intervention Improves Muscular Strength and Body Composition in Men” – This study found that a 12-week calisthenics training intervention can significantly improve muscular strength and body composition in men.

• “Effects of Calisthenics and Pilates Exercises on Coordination and Proprioception in Adult Women” – This study found that calisthenics and Pilates exercises can improve coordination and proprioception in adult women.
• “The Effect of a 6-Week Plyometric and Calisthenics Intervention on Physical Fitness in Physically Inactive Adults” – This study found that a 6-week plyometric and calisthenics intervention can significantly improve physical fitness in physically inactive adults.

These studies suggest that calisthenics can be an effective form of exercise for improving cardiovascular health, muscular strength, coordination, proprioception, and overall physical fitness.

Conclusion

Calisthenics is a fantastic form of exercise that offers numerous benefits for all fitness levels. Here are some of the key takeaways:

• Calisthenics is a highly effective way to build strength, increase flexibility, improve balance, and reduce stress.
• Calisthenics can be done anywhere and without any equipment, making it a convenient and accessible option for women who want to improve their physical and mental health.
• Calisthenics can improve outdoor activities like hiking by increasing strength and endurance.
• Calisthenics is a great option for women because it helps to build confidence, promotes a healthy body image, and offers a supportive community that can help women stay motivated and encouraged.

By incorporating calisthenics into their fitness routine, you can achieve a wide range of physical and mental health benefits, from improved strength and flexibility to reduced stress and improved overall well-being. Whether you’re a beginner or an experienced fitness enthusiast, calisthenics is a great way to challenge yourself and achieve your fitness goals.

If you’re interested in trying calisthenics and want to join a supportive community, I highly recommend checking out the Lama Yulu Yoga Center. We offer group fitness classes on Tuesdays and Thursdays at 10:30 am where you can learn proper form and technique, get guidance and feedback from a trained instructor, and connect with other women who are passionate about calisthenics.

By joining our group fitness class at the Lama Yulu Yoga Center, you can take the first step towards improving your physical and mental health while enjoying the benefits of a supportive community. So why not give it a try? Your body and mind will thank you!

Lama Yulu Team