There are many questions we get asked as personal trainers but the one questionÂ that gets asked most often is â€œwhat is the best kind of exercise for a beginner?” As aÂ beginner or someone new to working out your body isnâ€™t accustomed to the strain ofÂ exercise, it hasnâ€™t adapted to all of the movements, and you may feel sore longer. AsideÂ from that you may not know how to use all of the gym equipment and it may feel likeÂ you are doing the same 3-5 exercises every time you work out.
Because of this we like to recommend callisthenic exercise to beginners and evenÂ people who are bored with their current routine. Â The reason calisthenics is such aÂ powerful form of exercise is that it allows you to use the natural movements that yourÂ body already does on a day to day basis. Whether you know it or not we all do someÂ kind of calisthenics at some point in our lives. Simplicity aside, callisthenic exercise isÂ great because it can be done for less time, provides more health benefits, and is far moreÂ affordable than a standard gym workout.
A huge benefit of starting with callisthenic exercise is the amount of equipment needed.Â Because calisthenics focus on using your body weight as resistance there is no need toÂ spend thousands of dollars on weight lifting equipment. A pull up bar and some exerciseÂ bands are all you really need to get a great workout. I personally like to use a suspensionÂ trainer like the TRX or Life Line Fitness Jungle Gym XT, but those arenâ€™t necessary. For allÂ of these items you will spend less than $200 and be set to workout whenever andÂ wherever you want.
Even if we pretend price is no issue and we can afford to pay $20-$80 per month on aÂ gym membership, calisthenics should not be ignored. Like we mentioned earlierÂ calisthenics can be done in less time and provide more health benefits! BecauseÂ callisthenic exercise is a fast paced workout designed to break down muscle fibers andÂ get your heart rate up, the amount of time needed to achieve a great workout is cutÂ down dramatically. What would take you an hour plus in the gym may only take you 30Â minutes with calisthenics.
Because our heart rate is elevated the entire workout and we are breaking down ourÂ muscle fibers, our metabolism is elevated longer. Our metabolism is elevated while ourÂ heart rate is up during a workout, in the gym this is usually our cardio period. It is alsoÂ elevated during the muscle repair phase which is generally 1-2 days after a workout;Â thisÂ comes from the weight lifting part of the gym workout. By combining these two thingsÂ into one it allows us to cut down on time exercising while getting the same benefits.
So if you are a person on a tight time or money budget and getting fit is something thatÂ appeals to you, consider trying a callisthenic workout. Or if you are someone who has hitÂ a plateau or maybe are in a rut in your fitness efforts, try shaking things up with aÂ callisthenic workout! We have provided a great circuit that is designed to hit all of theÂ muscle groups and boost the heart rate below. Try it out and let us know what youÂ think!
Beginner Callisthenic workout:
Squat Jumps – 45 seconds.
Push-Ups – 45 seconds.
Mountain Climbers – 45 seconds.
Plank – 45 seconds.
Rest – 1 minute.
Repeat 3-4 times