How do I get the desired results using calisthenics?

Calisthenics
Calisthenics

Calisthenics is for everyone. It is an amazing method of training based on exercises that use the weight of the body. The number of exercises is endless and so is the number of their variants. Man has been using his own body to achieve different aims for ages and one of those aims was to possess control over the body in terms of marital art. Various forms of physical development, including strength exercises, were commonly used by ancient Greeks and Romans who practiced body conditioning.

It takes a lot of hard work, practice and dedication to perform many of the exercises or moves that you could potentially do in calisthenics. To fully carry out these movements, body strength, patience and grace are all necessities.

There are things that you can do, methods that you can use, to work your way up to mastering your first calisthenics moves. I’m sure that after you find out what the calisthenic exercises are, you will start executing them. You need to know that not only training is important if you want to achieve the desired results.

Training:

Training should be regular, intense and varied – so that the muscles can not get used to it and make it plagued. My advice is to follow a 2-3 weeks training program, then change it. It’s not necessary to change the entire training, just replace some exercises. You can also change the order and tempo in which they are executed.

Nutrition:

We train in vain as long as we don’t eat properly and healthy. For muscles to function properly and develop, we need to offer them a fuel. It consists of food and water. Ideal is to eat 5 times a day with 3 main meals (breakfast must be the most consistent, rich in carbohydrates, and dinner rich in proteins) and 2 snacks (yogurt, fruit, oil, etc.). In this way, you will stimulate the metabolism to quickly burn nutrients without accumulating fat.

You should eat at least one hour and a half before training, foods rich in slow burning carbohydrates (cereals, pasta, dried vegetables) and protein (meat, fish, eggs, dairy products). If you love something sweet,

the ideal time is right after training (max. after 15 min.). The post-workout meal should be taken about 1 hour after it is over and should also be rich in carbohydrates, proteins, and unsaturated fats (olive oil, fatty fish, oilseeds, etc.).

You need to consider the following if you wanna have a balanced menu:

  • Try to eat at the same hours every day.
  • Drink 250 ml. water every 2 hours, even if you are not thirsty (250 ml glass of water should be drunk at bedtime and one in the morning when you wake up).
  • The protein ratio should be min. 15% of the daily energy input: 1.5-2gr./kc./day (for example: 70 kg. X 2 gr. = 140 gr. protein).
  • The carbohydrate ratio should be approx.: 50% of the daily energy input. If you want to increase the muscle mass, you need to consume 2-6 gr/ kg/day, and if you want to lose weight, you need to eat 5-2 gr/kg/day.
  • The fat ratio should be approx. 20-30% of daily energy input.
  • The fiber required daily intake is approx. 40 gr..
  • The daily required water supply is 40 ml/kg/day. For example: 70 kg x 40 ml = 2800 ml. This requirement applies only to water, not to other liquids (soups, soups, milk, juices, etc.).

Rest:

Rest – is a very effective means of restoring the body. This is of two types: passive rest and active rest.

Passive rest or sleep, is the main physiological means of restoring the body’s exercise capacity. In other words, sleep is a fundamental condition of life, because it refreshes the body, preventing its exhaustion. The need for an athlete is 8-10 hours of sleep per night, preferably between 22:00 and 08:00 (during which growth hormone secretion is maximal) and 30 minutes of sleep during the day.

Active rest or the movement therapy is an important framework for restoring and regenerating the body. It is based on the fact that by movement there is an increase in blood circulation at that level, with a role in the elimination of lactic and pyruvic acid.

If after training, an athlete only benefits from passive rest, the restoration of his body will be longer than if he would do some exercises of low intensity besides sleep.

From the category of recovery therapy, we can also mention: massage, hydrotherapy, sauna, electrostimulation, ultrasound, etc..

In order to achieve the desired results, you have to practice alternate very intense exercises with lighter ones, to have balanced meals and to rest enough for the body to recover for the next workout. If you do not follow these steps, your body will not recover, and this is called over-training. From over-training, to pain, injuries and illness, it’s just one step, so be very careful!

If you are not overly strong or balanced, calisthenics may seem impossible. However, you can perform these moves without struggle – in time – simply by familiarizing yourself with them and practicing them.

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References:

  • Appleton, M.J., (1990), Sport Stretch, Leisure Press, Champaign IL;
  • Chu, D., (1983), Plyometrics: The link between Strength and Speed, National Strength and Conditioning Association Journal;
  • Creager, A., (2015), Calisthenics: Becoming A Greek God – Shredded Through Calisthenics And Street Workout, CreateSpace Independent Publishing Platform;
  • Deuster, P.A., (1997), The Navy Seal Physical Fitness Guide, Ph.D, Department of Military and Emergency Medicine Uniformed Services University of the Health Sciences;
  • Gain, W., Hartmann, J., (1990), Strong together! Developing Strength with a Partner, Sports Books Publisher, Toronto;
  • Hajduk, E., Hajduk, F., (2011), Szkice z socjologii sportu, Poznan;
  • Kalym, A., (2014), Complete Calisthenics: The Ultimate Guide to Bodyweight Training, Lotus Pub;
  • Mitchell, S., (1993), Personal Trainer Manual: The Resources for Fitness Instructors, Reebok University Press, Boston;
  • Stone, M.H., (1988), Literature review: Explosive exercises and training, National Strength and Conditioning Association Journal.

 

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