Beginning Calisthenics Exercises
Calisthenics is a form of aerobic exercise that usually does not involve exercise equipment or weights. Calisthenics are good for beginners because the exercises are easy to do and can be done anywhere, even at home. See your doctor and get a complete physical examination before you start an exercise program, especially if you have been sedentary for months or years. Begin with 20 minutes each day and gradually increase the time you work out.
Calisthenics are repetitive body-weight exercises that you perform in a rhythmic fashion. Some examples include jumping, twisting, reaching, swinging and kicking. Calisthenic strength exercises may include pushups, situps and chinups. Calisthenic exercises promote strength and flexibility, and increase your endurance. You will sweat and your heart rate will increase, giving you a good cardiovascular workout for weight loss and improved aerobic endurance. The Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week. Make calisthenics part of your weekly exercise program.
Before you start jumping, hopping, skipping or pushing up, make sure that you warm up your muscles. Your warm-up can be any type of exercise that increases your heart rate and makes you start to sweat. Warm up for five to 10 minutes doing some brisk walking, marching in place or light-intensity jumping rope. Warming up increases blood flow to your muscles and joints. After your warm-up, do some light stretching to further prepare your muscles and joints for more strenuous exercise.
You probably jumped rope as a kid in school, and it can also serve you well as an adult as a good calisthenics workout that will burn fat and improve your cardiovascular fitness. Beginners don't have to do fancy rope tricks to enjoy the health benefits of jumping rope. You'll work your arms, shoulders, legs and core when you jump rope. As a moderate- to high-impact aerobic workout, jumping rope also helps improve your bone health. Keep your elbows close to your side and swing the rope using your wrists and forearms. You need jump only one to two inches off the floor to enjoy the fitness benefits of jumping rope.
Jumping jacks are easy for beginners, even though the exercise requires a bit of coordination. Stand with your feet together and your back straight. Start with your arms at your sides with your palms touching your hips. Jump and separate your legs while simultaneously bringing your arms up from your shoulder. Bring your hands up over your head at the same time as your feet land on the floor wide apart. Bring your arms back down to your sides as you simultaneously jump and bring your legs back together. Beginners should start by doing eight to 10 jumping jacks or more if you are able. Gradually increase the number of repetitions as your endurance improves.
The beginner-level burpee exercise will get your heart pumping while you give your legs, arms, back and core a challenging workout. Squat down and place your hands flat on the floor a little wider than your shoulders. Kick your legs back and land on your toes so that your body is straight and in a plank position. Push off with your toes and bend your knees to bring your legs back under your body and then stand up straight. Try to perform the burpee with a smooth, continuous motion. Do eight to 10 repetitions. To increase the intensity of your workout, go faster or do more repetitions.
- American Council on Exercise: Making Time for Exercise Is Easy
- Encyclopaedia Britannica: Calisthenics
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- Brian Mac Sports Coach: Conditioning
- Shape: 10-Minute Workout: Jump Rope to Skip Yourself Slim
- ExRx.net: Jumping Jack
- ExRx.net: Burpee
- Polka Dot Images/Polka Dot/Getty Images