Calisthenics is a bodyweight exercise that uses no equipment. They are a great way to get fit and can be done anywhere, anytime.
Reasons for women to do calisthenics:
There are many reasons why women should do calisthenics. Here are some of the most important ones:
Calisthenics is a great way to get fit and stay healthy.
They help improve strength, coordination, and flexibility.
They can be done anywhere, anytime, with no equipment needed.
They are a great way to tone your body and improve your appearance.
They help improve posture and overall body alignment.
Start with calisthenics:
There are a few things to keep in mind before getting started:
Time and motivation – Calisthenics takes time and effort, so make sure you have enough time each day to dedicate to exercising. You should also set realistic goals for yourself.
Nutrition – Good nutrition is key to seeing results when doing calisthenics. Make sure you’re eating a healthy diet rich in lean protein, fruits, and vegetables, whole grains, legumes, nuts and seeds, dairy products, or alternative sources of calcium/vitamin D if needed, fish high in omega-3 fatty acids (like salmon), water. It’s best not to cut out any major food groups when trying to lose weight.
Safety – When performing any exercise, you want to make sure you are in proper alignment and using good technique. Always start slowly so your body can adjust. If at any point in time you feel pain or discomfort when doing an exercise, stop immediately. You may not be ready for that type of exercise yet, or it may just not be right for your body at this time.
Proper warm-up/cool-down – Your muscles need to be warmed up before beginning a workout to prevent injuries. It is also important to cool down after exercising. Make sure you do some stretching afterward (this will help reduce soreness the next day). Here’s more information on warming up and cooling down.
Focus on your form – Having proper form is important when doing calisthenics, just like it is with other types of exercise. If you’re unsure about what good technique should look like, be sure to ask a personal trainer or qualified instructor for help.
Rest days – It’s always important to allow enough time for recovery between workouts so your muscles have time to build and repair themselves.
Workout at home or go to the gym – Calisthenics can be done anywhere, anytime, with no equipment needed which makes them great if you don’t want to use a gym or you travel a lot. This means that there isn’t a difference between working out at home or going to a gym.
Breathing – As you perform your exercises, make sure you’re breathing properly by exhaling on the effort or “hard” part of the exercise and inhaling on the release.
Posture – Maintaining good posture throughout an entire workout is important when exercising with no equipment, it will help keep your muscles working in the right direction and prevent injury.
Variation – Keep things interesting by mixing up your workouts every once in a while with different exercises or new types of movements you haven’t tried before. This can help prevent boredom and help you stay committed to doing calisthenics for a long time.
Calisthenics Workouts For Women:
Depending on how much time you have, the type of workout you’re looking for, and where you are in your fitness journey, there are several different ways to go about designing a calisthenics workout.
If you haven’t done any types of exercise before or don’t feel that comfortable working out on your own yet (or if it’s been a while), I’d recommend starting with something like this: 10 minutes, moving slowly through each exercise while focusing on technique, 2-3 times per week.
If you’ve already done some strength training in the past but want to start doing more bodyweight exercises, try designing workouts like this: 15-20 minutes, use a mix of exercises that target all major muscle groups, and include some warm-up/cool down time, 2-3 times per week.
If you are at a more advanced level and want to start working out for an hour or longer, try creating workouts like this: 20 minutes, mix up the exercises using compound movements while moving quickly from one exercise to another, 3-5 times per week.
Designing a calisthenics workout can be tailored to your fitness level and goals. Whether you’re just starting or are more advanced, there are plenty of workouts to choose from that will help you get the most out of your training. Be sure to mix up your exercises every once in a while to prevent boredom and keep things interesting.