Calisthenics Training - Weight Loss & Strength Conditio...

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Calisthenics Training - Weight Loss & Strength Conditioning

Understanding the basics

Calisthenics is a great way to reach your fitness goals without needing to go to the gym or invest in much equipment.
Although you might not be familiar with the name, you're probably already doing some calisthenics exercises.
"Calisthenics is a type of training that uses predominantly body weight training to improve our overall 'functionality' while getting us fit.

This include dips, push-ups, pull-up &/or chin-up as well as squats. These exercises form the fundamental basis of a calisthenics program.

Functional exercises are those that mimic the way we move everyday. For example, some of the basic human functions are pushing, pulling, and jumping, and those are the types of moves you'll do during calisthenics.

Functional bodyweight training's benefits are impressive as it engages multiple muscle groups in one movement or exercise. The functional movements you perform in calisthenics can improve your mobility, reduce aches and pains, and decrease your risk for injury.

Calisthenics engage major muscle groups like those in the chest, core, back, arms and legs. In addition, you'll use multiple muscle groups at once. All that muscle engagement means more calorie burn.
For example, a 155-pound person will burn about 167 calories in 30 minutes of moderate calisthenics. With vigorous calisthenics, you'll burn 298 calories in 30 minutes.
Functional training includes other tools such as TRX Suspension System as well as Kettlebells.

Evidence-Based Benefits of Calisthenics/Functional Training
According to numerous studies, calisthenics exercises may reduce your risk for health complications in the following ways:
Help you lose weight
Allow you to sleep better
Improve your heart health 
Reduce your risk for type 2 diabetes
Reduce potential injury with strength conditioning

Calisthenics are convenientWhile you can buy some equipment like a jump rope or pull-up bar if you're doing calisthenics, you don't really need anything. In addition, calisthenics exercises like squats and planks can be done at home, even if you only have a small space.
It can be done anywhere, requires no necessary equipment, and gets people in shape quickly.

Push-upsTo do a basic push-up, start with your body flat on the floor face-down. Place your hands a little wider than shoulder width, about even with your chest. Push straight up until your arms are fully extended, while trying to keep your core tight and your back straight throughout the movement. There are many challenging push-up variations you can use to push yourself. You can also make the exercise easier by putting your knees on the ground, or doing them standing and using a wall to 'push-up' rather than the floor,

Calisthenics training program weight loss strength conditioning

SquatsTo do a basic squat, start with your feet about shoulder width apart. Lower your hips to about 90 degrees while trying to keep your body upright, then return to standing position.
Try to perform 3 to 5 sets of 10 to 20 repetitions. You can also try advanced squat exercises, like jumping squats, when you have the proper form down.

Pull Up / Chin UpWhether you’re new to exercise or an advanced athlete, pullups can still be beneficial for you.
You can try variations on pullups, including assisted pullups (beginners), with your knees bent (intermediate version), or even with a weight belt around your legs (advanced).
Start by hanging from the pullup bar for 10 to 30 seconds. You’ll begin to strengthen the muscles in your arms and back that are needed to complete a pullup.
Look for an assisted pullup machine at your gym to practice.
Pullups are a challenging exercise. But they’re worth adding into your weekly strength training routine.

Takeaway
You can reduce your muscle mass by basically doing the opposite of what you would do to increase muscle mass.
Also, it is important to add flexibility & balance routine in your exercise regime. I will elaborate on this more in next few blogs. You can also explore calisthenics &/or functional training with tools such as TRX Suspension system & Kettlebell, both which are very beneficial for strength as well as cardiovascular.
Before setting a goal for your body and changing your exercise routine and diet, consult a doctor to make sure that you stay within limits that are appropriate for your age, sex, and physical condition.

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