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INTRODUCTION
Calisthenics is the newest, most popular trend in exercise and fitness (in accordance with the annual survey conducted in 2015). It can be used to help sculpt your body, regardless of your end objective muscle building, getting fit, or losing weight!
Calisthenics are a form of exercise that consist of different gross motor movements, which are mostly conducted rhythmically, usually without using equipment or apparatus. These exercises are meant to increase body strength, body fitness and flexibility through the performance of movements like bending, jumping, swinging, twisting or kicking, using only the body weight for resistance. These exercises are mostly performed alongside stretches. When performed with force and with diversity, calisthenics can yield the advantages of muscular and aerobic conditioning. Calisthenics also improve psychomotor skills such as balance, swiftness and coordination.
The word calisthenics is derived from the ancient Greek words kals (), meaning beauty, and sthnos (), which means strength. It is the process of making use of body weight and inertia qualities as a way to develop ones physical structure. Some of the most common calisthenics exercises are lunges, sit ups and crunches.
The top benefits of Calisthenics are as follows:
- You do not need equipment. If you have something to do pull ups on them, you are ready to go.
- It can be done anywhere, so you wont waste time waiting for the machines and you can save on expensive gym memberships.
- It trains your whole body, builds strength and increases muscle mass. For example, a simple pull up will not only work the muscles in your back, but also your arms, shoulders, lower back and abdominal muscles.
- It supports weight loss, helping you to drop fat.
- Its a natural, fun workout that you can tailor to suit yourself and avoid the injuries.
This book will cover everything youll need to know to get you started with this new exercise regime; the science behind it, a set of bodyweight exercises for you to try at home and even your diet. You wont find a more comprehensive book on the market, and by the time youve finished reading it, youll be desperate to give it a try!
The military, sports teams and even schools are incorporating calisthenics in their exercise programs. It is even one of the baseline physical evaluations for the U.S. Army, which just demonstrates how much there really is to it. If all of these experts can see benefits from calisthenics, then the chances are that you will too.
For more information watch Calisthenics For Beginners.
ALL YOU NEED TO KNOW ABOUT EXERCISE
One of the most challenging parts of any exercise including calisthenics is getting started. People often struggle with where to go, taking the first steps and making the first positive move. However, its one of those things that when you eventually do get started, you wont look back.
According to the statistics by NHS UK, it has been proven medically that people who engage in frequent physical activity have:
- A 35% lower risk of coronary heart disease and stroke
- up to a 50% lower risk of Diabetes mellitus type 2
- up to a 50% lower risk of colorectal cancer
- up to a 20% lower risk of breast cancer
- a 30% lower risk of premature death
- up to an 83% lower risk of degenerative arthritis
- up to a 68% lower risk of hip fracture
- a 30% lower risk of falls (in older people)
- up to a 30% lower risk of desolation
- up to a 30% lower risk of mental illness.
Now if those advantages werent enough to convince you, how about these surprising benefits that you may not have known about:
- Reduced stress and increases your relaxation levels
- Stimulates happy chemicals
- Improves self-confidence
- Helps you appreciate the environment also boosting your vitamin D!
- Prevents the cognitive decline that comes with old age
- Helps alleviate anxiety
- Boosts your brainpower
- Sharpens your memory and creativity
- Helps control addiction
For more information watch Benefits Of Exercising Regularly.
4 WAYS YOUR BODY ADAPTS TO EXERCISE
The way that your body adapts to exercise is important to know when considering which workout technique is best for you.
The body is an extraordinary working machine that can acclimatize to the stress that is applied on it. The process of acclimatization due to stress is known as the General Adaptation Syndrome (GAS). The first stage is referred to as the alarm stage, it is at this point where the body first reacts to stress, humans manifest a fight or flight reaction, this prepares the body for physical exercise. The succeeding stage is referred to as the resistance stage, this involves the body trying to adapt in order to deal with the stress. Finally, if the stress is persistent, the bodys resources are consumed; this leads the body to the exhaustion phase.
When a stress (exercise) causes an increase in effort in the body, higher than it is naturally designed to, the body is put into a condition of overload. Overload will momentarily lower the bodys capability to do work (work capacity). After the body has had enough time to recuperate from the initial stress of activity, its work capacity rises to a much higher level than the initial.