What are calisthenics?

Calisthenics, also known as bodyweight training, are a form of exercise that utilize a person’s weight as resistance to build muscle, improve coordination and agility, and increase cardiovascular fitness. This form of exercise has remained popular for centuries for its simplicity, as it generally does not require a gym membership or equipment. The exercises provide benefits for muscular and cardiovascular fitness and are often incorporated into workouts and used for physical evaluations by military personnel, law enforcement, and sports teams. They are also traditionally performed as part of physical education in schools. Since no equipment is needed, calisthenics are also a popular form of exercise in prisons, where inmates can perform the exercises in their cells. Common calisthenic exercises include push-ups, jumping jacks, and pull-ups.

Brief History

The word "calisthenics" comes from the Greek "kallos" (beauty) and "sthenos" (strength). An early mention of the term is found in the writings of the ancient Greek historian Herodotus from between 450 BCE and 420 BCE. In his chronicle, a spy of the king Xerxes witnesses a Spartan army practicing calisthenics in the nude before the Battle of Thermopylae in 480 BCE. Another account, by the Greek geographer Pausanias, reports athletes performing calisthenics to train for the first Olympic Games.

Calisthenics have been employed in many cultures throughout the world. In India, wrestlers trained extensively for thousands of years with the Hindu push-up (dand) and the Hindu squat (baithak). The principles and techniques of yoga, which was initially practiced thousands of years ago by Indian warriors, used many bodyweight exercises to increase a person’s flexibility, balance, agility, and strength.

The Shaolin monks of China practiced calisthenics as far back as 527 BCE to increase their mental and physical prowess. Around the same time, the warriors of the Persian Empire used a training system known as "zurkhaneh" ("house of strength"), where the main part of training was dedicated to weight training and calisthenics.

In the second half of the nineteenth century, calisthenics became very popular in Australia, where public classes were held starting in the 1880s. The Royal South Street Society social club introduced calisthenics as a competitive sport into its eisteddfod festival by 1903, and it was incorporated into state schools in the 1930s. It became distinct from calisthenics elsewhere around the world, as a more organized, theatrical sport, with competitions held throughout Australia.

The Industrial Revolution saw the invention of plate-loading dumbbells and barbells, which gradually brought about a decline in the mass popularity of calisthenics as weight training became preferred. Despite the decline, the tradition of calisthenics continued thanks to its implementation by the military, school physical education programs, and even prisoners. The fitness movements of the 1970s and into the twenty-first century brought renewed interest in calisthenics.

Common Types of Calisthenics and Their Uses

There are several common types of calisthenic exercises that all use body weight as resistance, including plyometric exercises, aerobics, strength-building exercises, and muscle-toning exercises. Since calisthenics require different muscle groups to work together, the body burns more calories than other exercises that only utilize isolated muscle groups. Because of this, calisthenics are frequently used to help people lose weight.

Plyometrics help develop strength, agility, and speed. They typically involve high-intensity muscular contractions. These are popular exercises with athletes that engage in sports such as basketball, football, and soccer. Some common forms of plyometric exercises include shadow boxing, jumping jacks, squat jumps, and sprinting.

Aerobics are designed to increase a person’s heart rate and lung capacity. These are commonly simple exercises such as walking, jogging, running, swimming, and even dancing. Nearly every calisthenic exercise that increases a person’s heart rate is considered an aerobic activity.

Strength building is a major category of calisthenics. Calisthenics are excellent for building strength because multiple muscle groups are used to create resistance and help balance the body. These activities are designed to increase a person’s overall strength by targeting areas like arms, legs, and abdominal muscles. Common strength-building exercises include pull-ups, push-ups, squats, and sit-ups.

There are many variations of these different exercises, such as inclined push-ups, one-armed pull-ups, and one-legged squats. Although the concept of calisthenics is based on only using one’s body weight for resistance, wearing accessories like ankle weights for added resistance can enhance these strength-building activities.

Muscle-toning exercises help people sculpt various muscles. Some of these exercises are similar to strength-building ones. Push-ups tone a person’s chest and arms, scissor kicks and leg raises help tone the legs, and squat jumps help define thighs and buttocks. As with any form of exercise, all of the aforementioned calisthenics should be accompanied by appropriate stretching, rest, and diet.

Calisthenics to Fight Obesity

Obesity in both children and adults has been increasing in many countries since the 1980s. A study published in the Journal of the American Medical Association in 2014 found that more than one-third of US adults are obese. Since calisthenics are known to help people lose weight, it is often recommended by physicians and professional trainers. Calisthenics use different muscle groups simultaneously, which helps burn more calories. Performing cardiovascular exercises boosts heart rate, in turn increasing metabolism. Also, calisthenics can be performed at home, offering a convenient alternative to those who are uncomfortable with or cannot afford gyms.

Bibliography

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