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Callisthenics Vs Weights: How To Position Both As Per Trainers?

Calisthenics and weight training have a lot in common: both can be your partner-in-crime to get stronger, both target each of your body's last muscles

Callisthenics Vs Weights: How To Position Both As Per Trainers?

Calisthenics and weight training have a lot in common: both can be your partner-in-crime to get stronger, both target each of your body's last muscles, and moreover — they are perfect complements to each other. However, when you get into strength training for the first time, you may be struggling to decide which modality you need, or whether a combo of both really suits you best. And so, when you are just setting off your strength training trip, I consulted two top-of-the-line trainers to address the question of calisthenics vs weights.

Before we get down to business and explore whether you should invest in dumbbells, kettlebells or bands or stick to body weight, Johry Batt, Head of Athletics at F45 Fitness, and Jonathan Tylicki, NASM, Education Director at AKT break down the advantages and drawbacks of each so you can make the most educated decision on how to exercise.

Weights vs. Calisthenics: What is weight lifting and why is it good for the body?

"Weight training requires use of props such as weights, barbells, kettlebells and so on as an external force on the body," says Tylicki. "What's important to think about here is that our body is already under constant stress and resisting gravity, and adding weight to that will increase muscle strength significantly."

It's so important to increase that muscle strength because it essentially makes you a better fit to tackle your daily activities without pain. "When properly performed, weight lifting improves proper posture by strengthening the muscles and muscle contractions that help and stabilize the body. The increased strength and balance will contribute to improved mechanics of movement, "Tylicki adds. And that's just the starting line: Over the last few decades, scientists have studied the effects of kettlebell swings, healthy days, and other weight-heavy movements. There are just a few explanations of why weights work out.

1. Weight exercise to boost bone strength and increase bone density

Your muscles are just half of it when it comes to having a healthy, functional body. You also need a powerful skeleton that will keep you walking, dancing, and going up the stairs well into your later life.

2. Weight training has shown to protect you from chronic disease

Aging is the primary risk factor behind a number of chronic diseases, including mobility impairment, cardiovascular disease, type 2 diabetes, and cancer — but researchers have shown that resistance training is one way to fight them. So find this yet another way to help your future self stay safe and mobile by now marking off your weight training.

3. Weight training triggers hormones for feeling healthy, joy

"Resistance training also provides tremendous physiological benefits including release of dopamine and serotonin, which plays a part in your mood," Batt says. Pair your workout with a playlist that boosts satisfaction, and in your move, you have a great recipe for pep.

4. Weight training is also improving the cardiovascular system

Weight training and cardio are often pitched against each other — and that's a shame because together they 're really great. "The longer you stress your muscles, the longer you can go (that's 'endurance'), and the harder you can push your intensity (or stamina)," Tylicki explains.

TL;DR: Weight training has earned a ton of accolades, but both injury and muscle imbalances are possible because you're lifting the heavy things. Keep an eye on flexibility reductions, Tylicki says. "When you're only practicing a muscle's focused or lifting process, it can lead to muscle imbalance. This disparity may limit strength or possibly trigger injury. "There's always the risk of picking a weight that's too big for you right off the bat and ending up with some kind of injury, so make sure you keep it light at the start and work your way up gradually. There's no rush in there.

Here is a workout of strength training in action:

Well — and what is Calisthenics? What are its advantages?

Now on to calisthenics, which comes from the ancient Greek word kallos, meaning "beauty" or "beautiful." Trainers affirm that calisthenic is indeed a beauty since you don't need any equipment to do it. "Bodyweight workouts are Calisthenics — think squats, knees, push-ups," says Tylicki. "The misnomer here is that these are not 'weight-bearing,' but you are also doing movements under gravity pressure and you can get a lot of the same advantages as weight-lifting." In other words, remove the weights from weight training and you have calisthenics.

Calisthenics can be spiced up to make them more aerobic, more force-oriented, or even more enjoyable. "By adjusting the angle of the exercise, adding pace to the exercise, or increasing the range of motion, you can increase the difficulty, depending on the exercise. These kinds of exercises involve more of the entire body making them extremely effective. Also as you integrate more of your body, you are strengthening the neural connection, or mind-body connection, to your movement, "Tylicki says.

As mentioned above, calisthenics offers many of the same rewards as weight training — with one exception. Without weights, you won't be able to create as much muscle mass with them as you could — and this might or might not feel like a big deal to you. "If your goal is to increase muscle size and definition, you need to focus more on the programming element of your workouts and exercises," Tylicki explains.

Besides being a little less effective at raising muscle mass, calisthenics also doesn't provide a lot of flexibility if you need to change for an injury or other purpose. "These types of activities are perfect for all groups but if you have an injury can be difficult to change," says Tylicki. "If you have a shoulder injury, for example, it can be difficult to hold a board or do several other exercises on the upper body, while using weights will still allow you to do more focused strength movements on the upper body. It can also be difficult to get other forms of workouts, such as pulling workouts, without using any other equipment such as a pull-up bar or dip board. All things to bear in mind when determining which melange of calisthenics and weight training is better suited for you.

Here is one example of a type of Calisthenic workouts:

The short response about the disparity between weight training and calisthenics

"I prefer to think of it this way: Weightlifting teaches more similar muscles or muscle classes, and increases the strength and muscle contraction," Tylicki says. "Bodyweight training gives you more whole-body benefits and strengthens your balance, flexibility, and range of motion." For example, a push-up is a calisthenic exercise that will include your upper body, including your arms, triceps, shoulder, heart, and essentially your entire body; meanwhile, a push-up (the weight-bearing version of the movement) will only work your arms when the rest of your body is in place. And that, my friends, is the short and simple version of weight training vs. calisthenics.

And how do I know which one suits me?

Excellent query! For most people, both are likely the answer. "If used together in the system, the two are most effective," Tylicki says. "Winning the mix gives you the power and the variety of benefits of movement, keeping your body and muscles well balanced. When you think about it in a functional way, the functional movement is based on using an exercise that makes you better at what you do each day. We have a balance of weight-bearing in our lives — like carrying groceries — and bodyweight movements — like sitting in a chair — so getting a mixture of the two just makes sense.

One simple way to ensure you use all modes in your workout is to use supersets or two repetitive exercises back and forth in one sequence of your workout. Do 12 reps of a jump, weighted like a squat and 12 without. And, bam, both styles have been integrated into your workout. Easy.

Calisthenics and weight training go together to make a long story short — there is no such thing as a weight-training person or a person with calisthenics (or, at least, there shouldn't be). Calisthenics is non-weight-bearing and outstandingly functional, while weight training will help you build muscle and strengthen your bone to keep you healthy throughout your life. We are really the dream match.

This workout combines calisthenics and strength training:

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YourFitnessRink - Fitness and Health Matters: Callisthenics Vs Weights: How To Position Both As Per Trainers?
Callisthenics Vs Weights: How To Position Both As Per Trainers?
Calisthenics and weight training have a lot in common: both can be your partner-in-crime to get stronger, both target each of your body's last muscles
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