If you are the kind of person that dislikes going to the gym but are still looking to get fit, calisthenics could potentially come to your rescue.
Betting on body weight
Calisthenics is a training style that helps you build strength, flexibility, and endurance without needing any fancy equipment. The main idea is to perform exercises that work multiple muscle groups at once, using natural movements to boost your overall strength and mobility. “Some popular calisthenics moves include push-ups, squats, lunges, dips, and pull-ups. These exercises help with muscle growth, balance, and coordination. As you get stronger, you can challenge yourself with tougher moves like handstands, muscle-ups, and planche. What makes calisthenics so appealing is that you can do it just about anywhere, whether it is at a park or in your living room, making it a great choice for anyone wanting a simple yet effective workout routine,” says Jashan Vij, Health & Fat Loss Coach. Before starting a calisthenics program, it is essential to consider a few aspects. Firstly, it is crucial to assess your current fitness level and set realistic goals. Secondly, you should learn proper form and technique to avoid injuries. Thirdly, you should start with basic exercises and progress gradually to more advanced movements. Finally, you should listen to your body and rest when needed, as calisthenics can be physically demanding.
Exercise mix
Calisthenics involves a range of exercises that can be modified to suit different fitness levels. It includes basic movements like push-ups, squats, and lunges, as well as more advanced exercises like handstands, pull-ups, muscle-ups, and human flags. Calisthenics also involves conditioning exercises like plyometrics, cardio, and mobility drills. A typical calisthenics workout may include a combination of these exercises, performed in a circuit or sequence. The goal of calisthenics extends beyond muscle building; it also aims to enhance body control, agility, and overall fitness. A typical calisthenics workout includes warm-ups, mobility exercises, skill development, and strength training, making it accessible for everyone from beginners to experienced athletes. Yash Agarwal, Celebrity Coach & Founder, Yash Fitness, says, “calisthenics, the art of using body weight for strength training, is gaining momentum in India’s fitness landscape due to its simplicity, accessibility, and effectiveness. As a form of exercise using body weight as resistance to build strength, endurance, flexibility, and coordination. It focuses on functional movements like pushing, pulling, jumping, and balancing and enhances overall fitness without the need for equipment.”
Take care
While anyone can get into calisthenics, their age or fitness level notwithstanding, it is important that they focus on doing the moves correctly and understand what they are doing. “Beginners can kick things off with basic exercises like squats, push-ups, and lunges, and then work their way up to tougher moves. Calisthenics is great for anyone wanting a full-body workout that builds real strength, boosts mobility, and helps with heart health. That said, if you have any existing issues like joint pain, arthritis, or specific heart problems or you are pregnant, it's wise to be careful, especially with high-intensity workouts. Always check with a healthcare professional before starting a new exercise plan, especially if you are worried about injuries or health concerns,” says Vij. If you are recovering from an injury or have limited flexibility, you might need to tweak or skip some exercises to avoid strain or pushing yourself too hard. “It is suitable for beginners who are looking for a cost-effective way to start fitness, athletes aiming to enhance functional strength, and individuals seeking flexibility and mobility training. Those with severe joint injuries or chronic conditions without consulting a doctor and people requiring high impact exercises for specific sports related goals,” adds Agarwal.
Being inclusive
Movements can be scaled to suit beginners or advanced practitioners. Calisthenics is becoming super popular, especially in cities across India, where it is seen as a more affordable and sustainable way to get fit. Since you do not need any fancy gym equipment, it fits perfectly with the trend of outdoor and functional workouts. Additionally, as more people look for a well-rounded approach to fitness. “Calisthenics is not just a physical practice; it is also a mental and emotional journey. It requires discipline, patience, and self-awareness. As you progress in your calisthenics journey, you will develop greater body awareness, confidence, and overall well-being. Additionally, calisthenics can be a fun and creative way to stay active, as you can experiment with different movements and routines,” avers Vij. With the fitness scene in India on the rise, more people are turning to calisthenics for its flexibility and effectiveness. It is also a community-driven activity, with plenty of local parks and fitness groups focused on practicing and promoting it.
Tips
Warm-Up: Always begin with a proper warm-up to avoid injuries.
Progress Gradually: Start with basic exercises and advance as strength improves.
Focus on form: Prioritize correct technique to maximize benefits and minimize risk.
Recovery: Allow adequate rest between sessions to prevent overtraining.
Consult experts: Seek guidance from a certified trainer, especially if you are a beginner.
