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.
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