Benefits of Calistenic exercise for Health and fitness

Calisthenics is a type of physical exercise using your own body weight as a load to train strength, flexibility, and endurance. This calisthenics Sport includes basic movements such as push-ups, pull-ups, squats, planks and lunges. Because it does not require special equipment, calisthenics can be done anywhere.

Interestingly, calisthenics exercises can be tailored to the abilities of each individual, from beginners to advanced athletes. Each movement has an easier or more difficult variation, so this exercise can be done according to ability and improved over time.

About, what are the benefits that we can get from this one sport?

TABLE OF CONTENTS
1 health benefits of calisthenics
1.1 1. Increases Muscle Strength
1.2 2. Increase flexibility and mobility
1.3 3. Improves balance and coordination
1.4 4. Increases Cardio Endurance
1.5 5. Reduce Body Fat
1.6 6. Increase Core Strength
1.7 7. Improves Posture
1.8 8. Reduce The Risk Of Injury
1.9 9. Improve Mental Health
2 Tips For Starting Calisthenics
2.1 1. Start with the basics
2.2 2. Observe the correct technique
2.3 3. Start with light intensity
2.4 4. Increase Gradually
2.5 5. Do Regular Exercises
2.6 6. Use Exercise Variations
2.7 7. Monitor Your Progress
Benefits of Calistenic Sports for Health
sports calisthenics
Source: Eiger Adventure
The following are some of the benefits of calistenic exercise for health and fitness:

Increases Muscle Strength
Calisthenics rely on the body’s own weight to counteract gravity, which involves almost all the muscles of our body. Movements such as pull-Ups, push-ups, and squats are very effective in increasing the strength of the core, arms, back, and leg muscles.
Increase flexibility and mobility
Callisthenics also involves full movement that will help maintain the range of motion of the joint. Exercises such as lunges and stretching will help increase the flexibility of the body, which is important to prevent injuries and improve physical performance.
Improves balance and coordination
There are many callistenic movements that require good balance, especially exercises such as single-leg squats and planks, which challenge the core muscles to maintain body stability.
Increases Cardio Endurance
Although the main focus of calisthenics is on strength, exercises performed in circuit form or with high intensity also improve cardiovascular endurance. Calisthenics, done with high reps and also without long breaks between sets, can improve lung capacity and heart health.
Reduce Body Fat
Because calisthenics can be done in a high-intensity format (HIIT), this exercise is very effective in burning calories and body fat. The combination of strength training and cardio in calisthenics can also help increase metabolism, so the body burns more calories even after training is complete.
Increase Core Strength
Almost all callistenic movements involve the core muscles, as the body must be stabilized during the exercise. So, this exercise strengthens the core muscles such as the abdominal muscles, lower back and muscles around the hips.
Improves Posture
Another benefit is that calisthenics can help improve posture by strengthening the muscles of the back, shoulders, and core. These muscles are essential for maintaining good posture, especially when sitting or standing for long periods of time.
Reduce The Risk Of Injury
Calisthenics uses the body’s own weight, so this exercise is safer than lifting heavy weights which can increase the risk of injury. Since this exercise involves the natural movements of the body, the risk of stress on the joints and ligaments is also lower.
Improve Mental Health
Similar to other types of physical exercise, calisthenics can also improve mental health by stimulating the release of endorphins, which are happiness hormones that help reduce stress, anxiety, and depression. Light calisthenics exercises such as yoga or stretching can help calm the mind and improve mood.

With these various benefits, calisthenics is an efficient and effective option for maintaining physical and mental health, and can be adapted to different levels of fitness. So, how to start this one sport?

Also read: Exercise During illness turns out to have many benefits, pay attention!

Tips For Starting Calisthenics
sports calisthenics
Source: Eiger Adventure
Starting calisthenics is a great way to improve strength, flexibility, and overall fitness without the need for special equipment. In order for the Eigerian to get started correctly, here are some tips for getting started with callistenics:

Start with the basics
Focus on basic movements such as push-Ups, pull-Ups, Squats and planks, as these movements are the callistenic foundations that work the various muscles of the body. Mastering the basic movements will help build strength and proper technique before the Eigerian tries more complex movements.
Observe the correct technique
The next tip, make sure Eigerian learn and understand the correct technique for each movement. This is very important because the wrong technique will lead to injury and reduce the effectiveness of the exercise. Exercises with the right technique are able to improve training results and reduce the risk of injury.
Start with light intensity
You should not rush to do heavy or high-intensity exercise. But, start with few reps and gradually increase over time. Starting slowly will give the body time to adapt and prevent fatigue or injury.
Increase Gradually
As your strength increases, try increasing your workout challenge by adding more reps, sets, or trying harder variations of the basic movements. The gradual addition of challenges will help maintain progress and prevent stagnation.
Do Regular Exercises
Make a regular exercise schedule, for example 3 times per week. Always remember that consistency will be key in seeing results from calisthenics exercises. In addition, consistent training will also help improve strength, fitness, and flexibility more quickly.
Use Exercise Variations
Once the Eigerian is comfortable with the basic movements, try varying your exercises, for example from regular push-ups to decline push-ups or from regular squats to jump squats. The variety of exercises will prevent boredom and ensure that your muscles continue to develop.
Monitor Your Progress
Record the progress of your training, whether in terms of the number of reps, duration, or variety of movements that Eigerian do. This can help you stay motivated and see how far you’ve progressed.