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11 Minutes Of Exercise Using Your Own Body Weight


We all know how important it is to be healthy, but honestly, with all the clients we have every day, we do not always have time for physical activity. But we should! There is a type of functional exercise called Calisthenics in which you use your own bodyweight as resistance to form and develop muscle mass, without the help of gym equipment or with minimal equipment. Calisthenic exercises aim to increase strength, physical conditioning, and flexibility through pulling, pushing, bending, jumping, or swinging movements, using body weight as resistance.


It has been proven that quick exercises, using the weight of the body, help to improve physical conditioning, but how does this happen? The movement of several muscle groups with reduced rest intervals within the same training session increases heart rate, increases blood circulation, and also oxygen consumption. Consequently, it improves conditioning and increases the individual's caloric expenditure, making him/her burn calories and lose weight faster, in addition to generating several positive physiological adaptations, such as:


- Blood pressure reduction;

- Combats diabetes and changes in cholesterol;

- Improved respiratory capacity;

- Strengthening of bones, joints, and muscles;

- Aid in sleep regulation;

- Reduction of anxiety and stress;

- Assistance in minimizing the effects of premenstrual tension (PMS).


A study published in The International Journal of Exercise Science shows that just five minutes of doing push-ups with heels and other calisthenic exercises is enough to significantly improve the individual's aerobic endurance. But the ideal time to produce benefits is 11 minutes.


11-minute calisthenic training worksheet


General training 1 (beginner)


30 ”jumping jacks

30 ”abdominal bicycle

30 ”anfersen (leave the arms extended towards the ground with the back of the hand resting on the buttock and run still touching the heel in the hands)

30 ”dynamic hip elevation

30 ”low skipping

30 ”squat

30 ”climber mountain

30 ”earthworm (standing, support both hands on the floor and" walk "with them until you are in the plank position. After that," walk "backward with your hands returning to the starting position)

30 ”low skipping

30 ”half burpee


One minute break


30 ”running back and forth

30 ”military abdominal

30 ”alternating sink

30 ”squat

30 ”climber mountain

30 ”earthworm

30 ”low skipping

30 ”squat juice

60 ”lying with your back on the floor inhaling and exhaling deeply


General training 2 (intermediate)


30 ”low skipping

30 ”lateral displacement (short-run)

30 ”high board

30 ”dynamic hip elevation

20 ”high skipping

40 ”squat

30 ”arm flexion

30 ”earthworm

20 ”high skipping

40 ”sumo squat


Pause 30 seconds


30 ”high board with hand on the shoulder

30 ”abdominal isometry

30 ”low skipping

30 ”arm flexion

30 ”running back and forth

30 ”climber mountain

30 ”alternating sink with trunk rotation

20 ”high skipping

40 ”military abdominal

60 ”position of the fetus (hug the knees lying with your back flat on the floor, inhaling and exhaling deeply)


General training 3 (advanced)


60 ”jumping jacks

30 ”low skipping

30 ”climber mountain

30 ”run forward and backward

30 ”sumo squat

30 ”arm flexion with trunk rotation

30 ”high skipping

30 ”low skipping

20 ”half burpee

40 ”alternate side squat

30 ”low skipping

20 ”arm flexion

40 ”military abdominal

20 ”high skipping

40 ”squat

30 ”alternating sink with trunk rotation

30 ”high board

20 ”sumo squat

40 ”running back and forth

60 ”position of the inverted fetus (with your knees and hands flat on the floor, slide your hips back and down on your heels and try to keep your forehead on the floor. Inhale and exhale deeply)


We do recommend always consult with a doctor before starting any type of physical activity.




Sources:

https://digitalscholarship.unlv.edu/scholarship_kin/vol2/iss1/1/


https://globoesporte.globo.com/eu-atleta/treinos/noticia/11-minutos-de-exercicios-usando-o-peso-do-proprio-corpo-veja-planilha.ghtml