Calisthenics is a type of exercise that uses body weight as the only load. Because there are so many variations of calisthenics, you're free to set up your workout routine as you wish and choose the movement you like. For those of you who want to maintain fitness or lose weight, calisthenics is a great way to start your exercise routine because it can be done at home without any special equipment!
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Question 1 of 6: How to practice calisthenics at home?
Step 1. Determine some calisthenic movements that work for each body part
Many movements can be done if you want to create a physical fitness program by practicing calisthenics, such as push ups, pull ups, squats, crunches, jumping jacks, lunges, and others. There are many different calisthenics movements because you can only lift yourself as a weight when you practice. For beginners, start forming an exercise routine by choosing 5 favorite movements that work to train the body as a whole consisting of the core muscles as well as the upper and lower body.
- The most effective push up movement to train the upper body! Do chin ups and pull ups if you want to work your shoulder muscles. Do bench dips to work the triceps.
- Crunches, sit ups, Russian twists, and deadbugs are great for strengthening core muscles. Do the plank (plank posture) if you want to do a light intensity movement.
- Do squats, box jumps, or lunges to work your lower body. In general, calisthenics exercises that work to train the lower body are beneficial for strengthening the back and hips.
- Some calisthenics are aimed at working the body as a whole, such as the burpee, but they can be quite strenuous for beginners.
Step 2. Start the exercise by doing a few repetitions of the movement, then increase the number gradually
The safest way to start calisthenics is to do each movement according to your ability, say 5-10 times. If muscle strength has increased, the number of movements can be increased little by little. When you start practicing, focus on getting to know how to do each movement with proper technique and posture, rather than wanting to do as many moves as possible.
- If you're doing calisthenics to build muscle, wear a weight vest or use a resistance band to give you more power with each rep. This step makes calisthenics even more enjoyable, as long as it's done with the right technique and posture!
- There are moves that require advanced technique for high-intensity calisthenics, but are not suitable for beginners.
Question 2 of 6: Will the muscles grow sufficiently by practicing calisthenics?
Step 1. Yes
Calisthenics can increase muscle tone. When you exert yourself by lifting yourself up, it's basically the same as lifting dumbbells or a barbell. All physical exercises that use weights can build muscle, including calisthenics. However, calisthenics is not an effective and efficient way to build muscle because the weight is constant and this exercise burns a lot of calories. However, calisthenics is useful for strengthening and strengthening muscles.
People who are very thin or have a low body mass index tend to have difficulty building muscle with calisthenics because this exercise relies on body weight as the only load. Muscles don't experience as much stress if your body is relatively light. However, calisthenics still build muscle even though it takes a lot of time
Step 2. Use a weight vest or leg weights to promote muscle growth
You don't need to add weight if you want to lose weight or improve muscle flexibility, but to build muscle, wear a weight vest or leg weights while exercising.
If you want to have a body like a bodybuilder, weight training is the best option. You can do calisthenics, but make time to work out with weights 2-3 times a week
Question 3 of 6: Can calisthenics burn body fat?
Step 1. Yes
Calisthenics can burn body fat and lose weight because when you train, you need to move your body so that your heart rate per minute increases. Include squats and jumping jacks in your fitness program if your main goal is to lose weight. These two movements are the best way to burn body fat because they function to train the body as a whole and are quite exhausting.
Step 2. Diet plays a very important role when it comes to losing weight
Don't assume that your weight loss goals can be achieved by practicing calisthenics a few minutes a day. Diet and lifestyle are much more important when it comes to losing weight. Even if you start losing weight by practicing calisthenics, it is possible to gain it again if you don't adopt a healthy lifestyle and diet.
You are more diligent in exercising when you eat nutritious foods. Consumption of nutritional foods or red meat in excess makes you feel lethargic and lazy to exercise
Question 4 of 6: How often should I practice calisthenics?
Step 1. Do 30 minutes of calisthenics a day if you want to lose weight
You need to practice calisthenics for at least 30 minutes every day if you want to lose weight without lifting weights or doing high-intensity exercise. This is the best way to burn calories consistently without overloading the body.
Calisthenics is very practical because it does not require special equipment and can be done at home. To give you more energy, practice while watching your favorite 30-minute TV show
Step 2. Do calisthenics on certain days when you don't exercise others
Calisthenics is not a high-intensity exercise because the weight of the load when practicing never exceeds body weight. If you regularly exercise high intensity or use heavy weights, do not train 2 days in a row. Alternate with calisthenics to continue burning calories and building muscle without overburdening your body.
If you do high-intensity calisthenics, think of it as a weightlifting exercise. Take a break the next day to recuperate
Question 5 of 6: What foods should I eat if I practice calisthenics?
Step 1. Apply a healthy diet by eating a balanced menu as usual.
You do not need to follow a specific diet program because you are practicing calisthenics. Eat a nutritious diet low in fat and sugar, fruits, vegetables, whole grains, and fat-free protein sources, but eat less red meat. Avoid nutritional foods and sugary drinks because they contain a lot of calories that are not beneficial for the body.
- Increase water consumption. Make sure your body stays hydrated while exercising and going about your daily life. For that, drink -¾ liter of water before and after exercising. If you sweat a lot during exercise, drink -1 glass of water every 15-20 minutes.
- If you exercise regularly, make it a habit to eat small meals 4-5 times a day, instead of large portions 2-3 times a day.
Step 2. Keep yourself in a calorie deficit if you want to lose weight
A calorie deficit occurs when more calories are used than consumed. You have to reduce your calorie intake if you want to lose weight efficiently. If you weigh 80 kg, practicing calisthenics for 30 minutes will burn about 200 calories.
- For example, if you consume 1,200 calories/day and use up 400 calories by practicing calisthenics, you will be in a calorie deficit by reducing your consumption of foods and drinks that contain 800 calories. Remember that all activities that involve physical movement will burn calories, such as practicing yoga, stretching muscles, and cleaning the house.
- Many applications can be used to record calorie intake and burn.
Question 6 of 6: How long does it take for calisthenics to produce results?
Step 1. Know that the frequency and intensity of the exercise determine the outcome
How long you need to train in order to reap the rewards depends on how often you exercise, the sporting activities you do, your weight loss goals, and your current physical condition. Do not give up if the results are not immediately visible.
If you want to lose weight, but haven't exercised in a while, you may need to train long enough to get significant results. Do not despair because this exercise keeps the body healthy and fit
Step 2. Perform calisthenics exercises regularly so that the results are visible within a few months
Although the abdominal muscles do not become a six pack, the body becomes more fit after practicing 1-2 months. Practicing calisthenics regularly is beneficial for increasing energy, body balance, and thinking skills. The benefits of calisthenics are determined by the consistency of the exercise. So don't give up!
