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Calisthenics: The Benefits of Weight-Free Exercise

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Calisthenics is the name given to repetitive exercises that use the resistance of your own body to build strength, increase flexibility and burn fat. No equipment or weights are used in calisthenics, and the exercises can be performed anywhere there is a floor and enough space to move in. The benefits of calisthenics effects are wide-reaching.

Increased Muscle and Tone

Calisthenics are one of the only ways to build muscle mass and strength without the use of weights. However, it might not be the choice for the hard-core body builder. Muscles are built on the principle of progressive resistance. You can only progress your resistance so far when your only weight is your own body. However, calisthenics can build a reasonable amount of muscle mass, and maintain it, especially for a beginner looking for moderate muscle growth. An added benefit is that calisthenics accomplishes this muscle growth without the tearing and trauma that weight training can inflict.


When you get stronger, you also become more flexible. In fact, you cannot become more flexible without building muscle strength. A strong muscles does not have to strain to contract as a weak one must to perform. This in turn allows muscles to extend and flex with more ease. Calisthenics is an ideal way to increase flexibility through muscle tone.

Weight Loss

Calisthenics tackle the problem of burning excess fat from two directions. First, the strength training builds muscle mass and tone all over your body. Increased muscle mass raises your resting metabolic rate, allowing you to burn more calories every moment of every day. Second, continuous calisthenics causes your heart rate to rise. It constitutes aerobic exercise, one of the most effective ways possible to burn off fat.


One of the most beneficial effects of calisthenics is increased endurance. Circuit training calisthenics requires you to do as many repetitions of an exercise as possible, without rest, until fatigued. Every day that you re-perform these exercises, having allowed your muscles to heal overnight, your endurance will be increased. You will be able to perform more repetitions before fatigue is reached. When performed evenly within all muscle groups, the result is increased endurance throughout every part of the body, including the cardio-vascular system.

Calisthenics can improve multiple aspects of your physicality. It is an excellent exercise for over-all fitness and health. No matter what your physical goals, calisthenics are worth consideration while achieving them.

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