Some things that may be considered outdated – like vinyl records and landlines – are still lovingly used by a growing number of people because of their unique qualities and proven reliability.
In the fitness world, calisthenics holds the same position. This form of classic bodyweight exercise is timeless and can provide an excellent, well-rounded workout without any complicated or expensive equipment.
“There are many calisthenic exercises that you probably already know and may have done through the years,” says Don Foderaro, an International Sports Sciences Association certified personal trainer. “Examples are push-ups, sit-ups, planks, leg raises and lunges – they are all calisthenic movements.”
Calisthenics.com, a website that provides resources and information about bodyweight strength training, says the discipline has a long and rich history spanning thousands of years and probably is as old as humankind itself.
People had to improve their agility to be faster than the predators and endurance to be able to carry their prey over long distances. Back then exercise was part of everyday life, a matter of life or death.
Foderaro says, “A major benefit of calisthenics is its convenience, since little or no equipment is needed for most of the moves.
“Moves can easily be modified for an individual’s range of motion abilities and strength level. Calisthenics is one of the purest forms of functional fitness.”
WebMD says that in calisthenics you do many repetitions of each move to help build muscle while improving how long you can keep the exercise going. It can be a warm-up or cooldown for another fitness routine or sport or its own workout.
Harvard Health Publishing says that fitness experts regard calisthenics as an effective way to keep in shape and can help improve strength, endurance, flexibility and coordination.
“When done properly, calisthenics can safely and effectively build up muscular strength, as well as muscular endurance,” explains Foderaro.
“When done at a higher repetition range with challenging levels of speed, you can build cardiovascular/cardiorespiratory endurance while improving the maximum rate at which your body can use oxygen during intense exercise,” he adds.
“Many of the movements – like squats, chin-ups, burpees and planks – can be used to improve range of motion and flexibility. When done at slower paces with increased emphasis on the negative, they can build great muscular strength.
“Calisthenics can help improve balance, coordination and proprioception – which is the body’s sense of its own position and force and is essential for coordination.
“A great benefit for seniors is that since you are using body weight as the resistance, many movements are safer on your joints than heavy-loaded exercises or lifts are.”
Even though it’s not as intense as other forms of exercise, it is still important to warm up gradually when starting a calisthenics workout. Foderaro recommends that you begin by doing some stretching movements and gradually build up from simple to more complex and strenuous moves.
“One of the beautiful things about calisthenics is that it can be a safe and effective part of any exercise program for anyone, at any age. Movements can be modified for anyone,” he says.
“Of course, as with any exercise program, a person with a pre-existing health condition should consult with their doctor and work with a fitness expert for the safest and best results.”
Foderaro says many years of experience have taught him that movement and exercise are two of the best things people can do for their bodies, brains and overall well-being.
“A body that moves often and well will have a better, more vibrant quality of life,” he says.
“Calisthenics can be the core of a great workout or be incorporated into another workout.
“Calisthenics movements are functional fitness at its finest and are great additions to anyone’s fitness journey. It can help a person move well, and a well-moving body is a great vehicle to live life’s adventures in.”
Don Foderaro, ISSA, has a BS in health science and kinesiology certification from Towson University, and an MA in education from Walden University. He is a certified personal trainer at Vero Fitness, where he teaches group fitness classes in addition to GRIT and POWERLIFT classes. Vero Fitness is located at 1060 6th Ave. Call 772-567-1400 for information.
