Tuesday, 2 August 2016

All Or Nothing Fitness with Dizzy: Calisthenics Vs Weight Training

Calisthenics or weights, which is better off?  Well it depends on your goals. But first we need to understand what each of these mean. 
Calisthenics are a form of exercise that consists of a variety of gross motor movements, often rhythmical, generally without using equipment or apparatus. They are intended to increase body strength, body fitness and flexibility through movements such as bending, jumping, swinging, twisting or kicking, using only one's body weight 
for resistance.(Wikipedia.com)

Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipments to target specific muscle groups and types of movement. Sports where weight training is central are bodybuilding, weightlifting, powerlifting, and strongman, highland games, shotput, discus throw, and javelin throw. (Wikipedia.com)

Good,  now let me just state that, I started off with Calisthenics and then moved to weights, and I now incorporate both. I started off with Calisthenics because I always believed I had to build my discipline at home first before taking it out. I always advise my clients to do this too. Try out 2 weeks to a month of calisthenics, use it to build your strength, find your self motivation, confidence and endurance so when you start going to the gym/using weights you'd be self motivated and would have built yourself up in terms of endurance and natural strength. This doesn't apply to everyone,  many peole also believe that investing their money in a gym will force them to be motivated. Fair enough! A lot of people believe they can't get their desired body goals by just bodyweight training. This may be true as research shows that variations bring about maximum results.

Everything in fitness and health also depends on your goals. They both have their advantages and you could make arguments for or against each. Calisthenics gives you strength, agility and flexibility while weight training helps you build and improve on your overall strength, power and muscle size.  If you ask me a combination of both give the best results.  As a matter of fact many people actually combine both without even knowing. The moment resistance is added to a calisthenics workout, it immediately becomes a form of weight training. And those at the gym doing pulls ups and leg raises don't realize that those are forms of calisthenics. So while it's about your goals, I'm only here to say that both are great forms. And you shouldn't bash either one or the other. So, rather than worry about which is better of, or try to downplay any, it's best to find a way to incorporate both in your workouts to maximize your own potential and if you can't, pick the one that best suits your goals. 

Here are some calisthenics + weight training programs. Enjoy. 😃

Perform 15 seconds of each with 1 minute rest at the end.
Pull ups
Push ups
Pike Push Ups
Bodyweight cross Lunges
Spider Crawl
Chair Dips
Closed Grip Pull ups 

Lat Pull-down (4x12)
Barbell Bench Press (4x12)
Military Shoulder Press (3x12)
Deadlifts (3x12)
Leg Press (4x10)
Rope Crunches (4x15)
Woodchopper (4x10) on each side
Dumbbell Extension (4x12)
EZ preacher Curl (4x12)

I've written it in a way that the weight exercises takes the place of Calisthenics counter part according to order, so there could be a combination for those that'd like. It's a total body routine. Every muscle group is targeted.
Please search online for any body movements or excercises you do not understand. 

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