Guide to Calisthenic Exercises

Calisthenics is an all-natural exercise program employing just bodyweight and minimal equipment that not only improves endurance and builds lean muscle, but also increases strength, balance, posture and flexibility.

In general, exercises like pull-ups, push-ups, dips, squats, lunges and crunches are popular exercises included in many calisthenic exercise routines. They can be done almost anywhere at any time making it an exercise program that travels nicely with you because most exercises employ just bodyweight.

Tip! A simple way to improve overall fitness can be done right at home. Whenever an individual is at home they can go up and down the stairs an extra time for every time they use the stairs.

For example, counter pushups are done by leaning forward against a counter top edge at about a 45 degree angle with your elbows bent. Now push yourself away from the countertop until your elbows are fully extended, Lower yourself back down to the starting position. That's one repetition.

The time of day you exercise isn't as important as being consistent in what you do. For beginners, exercising three days per week, with a day in-between each workout, gives your muscles a day of needed.

Tip! Even though it is vital, sleep is often overlooked when one plans a fitness regimen. The modern world tends to encourage one to sleep less and less.

Exercise routines generally fall into two categories: normal and circuit. While normal routines typically focus on a specific group of muscles, such as arms or legs, a circuit routine is more full body.

Tip! A great way to get fit, is to perform your cardio first thing in the morning, before breakfast. Performing cardio this way, taps right into your fat stores because you haven't had anything to eat.

Another circuit routine could be three cycles of 10 pushups, 6 shoulder-width chin-ups, 3 dips, 6 regular pull-ups per cycle. Rest for 4 minutes between cycles, but with minimal rest between exercises.

Pull-ups and chin-ups require a horizontal bar, but usually a playground has several of these you can use or you can buy your own and mount it in a doorway. Dips can be done off of the front of a chair, a low retaining wall or any flat horizontal surface around chair seat height.

As with any exercise program, be sure to warm-up before exercising and cool down after. A warm-up routine can consist of almost anything as long as it accomplishes two things: warms up the muscles you intend on working and gets your blood pumping. Arm circles, wrist rotations, touching toes or running for two minutes are all good examples of dynamic types of stretching associated with warming up.

To cool down, static stretch by moving the muscles worked to their full extension and holding for a few seconds before relaxing. A couple of minutes both before and after an exercise routine should be all that is needed.

Tip! Take time to stretch in between sets of weightlifting. Research has shown that people who stretch while waiting to start their next set of lifting weights have stronger muscles than those who just sit and wait between sets.

Calisthenic exercises can be full-body or muscle group specific type of bodyweight training. The beauty of it is its simplicity in design and minimal equipment required, making it perfect for the traveler.

In general, exercises like pull-ups, push-ups, dips, squats, crunches and lunges are popular exercises included in many calisthenic exercise routines. Because most exercises employ just bodyweight, they can be done almost anywhere at any time making it an exercise program that travels nicely with you.

Exercise routines generally fall into two categories: normal and circuit. As with any exercise program, be sure to warm-up before exercising and cool down after.