Can adding calisthenics resistance training to a fitness routine provide health benefits like flexibility, balance, and coordination?
Calisthenics Resistance Training
Calisthenics resistance training requires no equipment, they can be done with minimal space, and are a great way to get a quick burn.
They are a form of resistance training using your own body weight that is low-impact, which makes it accessible to individuals of all ages and fitness levels.
They effectively help build agility, and cardiovascular health, and improve balance, coordination, and flexibility.
Benefits
Muscle Strength
Because calisthenics are easily adaptable to any fitness level, require minimal or no equipment, and are great for beginners and experienced exercise enthusiasts it is a fantastic full-body workout and an excellent way to build strength and muscle. Research supports that calisthenics resistance training can improve muscle strength in various ways.
One study found that eight weeks of calisthenics not only improved posture and body mass index/BMI but can impact strength, even with exercises not routinely performed. (Thomas E, et al., 2017)
During the study, one group did calisthenics and the other maintained regular training routines.
The researchers discovered that the group that did calisthenics increased their repetitions of exercises that were not included.
The group who continued with their regular training routines did not improve on what they could do before the eight-week study. (Thomas E, et al., 2017)
Cardiovascular Fitness
Regular participation in calisthenic resistance training can lead to improved cardiovascular health, including increased endurance and a healthier heart.
Certain calisthenic exercises, like burpees and mountain climbers, are high-intensity movements that can increase heart rate and blood circulation just from the movements.
Gradually performing these exercises at a faster pace, research indicates could potentially experience the same cardiovascular benefits from interval or treadmill running. (Bellissimo GF, et al., 2022) – (Lavie CJ, et al., 2015)
Balance, Coordination, and Flexibility
The movements require a full range of motion that stretches and strengthens the muscles, tendons, and ligaments.
These exercises can help decrease the risk of injury and make daily physical activities easier to perform without over-exertion.
Incorporating calisthenics resistance training on a regular basis can help improve posture, balance, and flexibility, depending on which exercises are recommended.
Exercises like stretches, lunges, and squats help to improve flexibility and mobility.
Exercises like single-leg squats and one-arm push-ups can work the balance, coordination, and proprioception of the body.
Mental Health
Exercise, in general, is known to improve mood, reduce stress, and improve overall well-being.
Calisthenic resistance training can have additional impacts on mental well-being.
For example, the discipline and focus required to perform the movements can help concentration and mental clarity.
One study found that calisthenics can reduce cognitive decline and may be useful for dementia prevention. (Osuka Y, et al., 2020)
Another study found that calisthenics helped mental well-being in individuals with diseases like ankylosing spondylitis and multiple sclerosis. (Taspinar O, et al., 2015)
Types
Bodyweight exercises that use an individual’s own body weight as resistance are the foundation. Common examples include push-ups, squats, and lunges. An overview of some of the types of exercises.
Pulling
These exercises focus on training the muscles for pulling movements, which include the back, shoulders, and arms.
Examples include pull-ups, chin-ups, and rows.
Pushing
These exercises focus on training the muscles for pushing movements, like the chest, shoulders, and triceps.
Examples include dips, push-ups, and handstand push-ups.
Core
Core exercises focus on training the abdominal and lower back muscles, which are responsible for maintaining stability and balance.
Examples of core exercises include planks, sit-ups, and leg raises.
Single-Leg
Single-leg exercises focus on training one leg at a time.
These target the muscles of the legs, hips, and core.
Examples of single-leg exercises include single-leg squats, lunges, and step-ups.
Plyometric
Calisthenics resistance training focuses on powerful explosive movements.
Plyometric exercises challenge the muscles to work quickly and forcefully.
Examples include jump squats, clap push-ups, and box jumps.
Getting Started
Start by making sure calisthenics is an appropriate workout option, especially if you are a beginner or have pre-existing medical conditions.
Once cleared to exercise start with familiar movements that can be done with the correct form.
Pushups, bodyweight squats, planks, lunges, and other basic movements are a good place to start.
Make sure to warm up with light and easy motions that mimic the workout movements.
Aim to work each body part during the workout.
Try for at least two workouts a week.
It is recommended to split the movement patterns.
Reps can be counted or set a timer to switch exercises every minute. This is called EMOM-style or every minute on the minute.
Pick four to five exercises that target various areas.
For example, sit-ups can be done for the core, lunges for the glutes and thighs, planks can be done for the shoulders and core, and jumping jacks or jumping rope for cardiovascular.
Calisthenic resistance training is easily modifiable and can be adjusted to individual needs.
Core Strength
References
Thomas, E., Bianco, A., Mancuso, E. P., Patti, A., Tabacchi, G., Paoli, A., … & Palma, A. (2017). The effects of a calisthenics training intervention on posture, strength, and body composition. Isokinetics and exercise science, 25(3), 215-222.
Bellissimo, G. F., Ducharme, J., Mang, Z., Millender, D., Smith, J., Stork, M. J., Little, J. P., Deyhle, M. R., Gibson, A. L., de Castro Magalhaes, F., & Amorim, F. (2022). The Acute Physiological and Perceptual Responses Between Bodyweight and Treadmill Running High-Intensity Interval Exercises. Frontiers in physiology, 13, 824154. doi.org/10.3389/fphys.2022.824154
Osuka, Y., Kojima, N., Sasai, H., Ohara, Y., Watanabe, Y., Hirano, H., & Kim, H. (2020). Exercise Types and the Risk of Developing Cognitive Decline in Older Women: A Prospective Study. Journal of Alzheimer’s disease: JAD, 77(4), 1733–1742. doi.org/10.3233/JAD-200867
Taspinar, O., Aydın, T., Celebi, A., Keskin, Y., Yavuz, S., Guneser, M., Camli, A., Tosun, M., Canbaz, N., & Gok, M. (2015). Psychological effects of calisthenic exercises on neuroinflammatory and rheumatic diseases. Zeitschrift fur Rheumatologie, 74(8), 722–727. doi.org/10.1007/s00393-015-1570-9
Lavie, C. J., Lee, D. C., Sui, X., Arena, R., O’Keefe, J. H., Church, T. S., Milani, R. V., & Blair, S. N. (2015). Effects of Running on Chronic Diseases and Cardiovascular and All-Cause Mortality. Mayo Clinic Proceedings, 90(11), 1541–1552. doi.org/10.1016/j.mayocp.2015.08.001
Individuals with chronic back and/or leg pain are encouraged to try spinal decompression. Non-surgical spinal decompression is a treatment option therapy that has been proven to be safe, gentle, and successful. This therapy is motorized traction that takes the pressure off the spinal discs and stretches out the spine to its correct position. It is highly effective, comfortable, affordable, and a safe alternative to surgery. At Injury Medical Chiropractic and Functional Medicine Clinic, our spinal decompression team/tables effectively treat:
Neck pain
Chronic back pain
Sciatica
Bulging discs
Herniated discs
Degenerated discs
Whiplash
Try Spinal Decompression
The vertebral bones protect the spinal cord. Everyday wear-and-tear, improper posture and injury can cause parts of the vertebrae to compress the spinal cord’s nerves, leading to pain, numbness, or tingling. Non-surgical spinal decompression therapy is also known as NSSD or SDT/Spinal Decompression Therapy. The goal of the treatment is to restore optimal health to the spine. Pain-causing conditions can be reversed or healed, and discs can be normalized through the decompression process as it encourages spinal repositioning to promote optimal healing.
Decompression Table
The spinal decompression table may consist of a manually operated cable and pulley system or a computerized table segmented by the upper and lower body.
The angle and pressure applied depend on the type of injury and the individual’s needs.
Each procedure is carefully calculated to reposition the spinal discs and disc material to alleviate pain.
How It Works
Spinal decompression is a mechanized version of a chiropractic adjustment. By gently stretching and moving the spine, the vertebrae have proper alignment restored, restoring range of motion, decreasing or eliminating pain, and improving mobility and function.
The individual is strapped to the machine with a harness that helps position the back for optimal decompression.
Depending on the condition and severity, the therapist will choose from a list of decompression programs.
Slowly, the spine is stretched and lengthened, relieving pressure.
The spine’s stretching and repositioning are different from standard physical therapy and manual manipulation treatment.
It is a gradual process to prevent the body from muscle guarding as the natural response to avoid injury.
Treatment Benefits
An examination is required to see if an individual meets the criteria. Non-surgical spinal decompression therapy has been shown to:
Reduce or eliminate pain.
Rehydrate spinal discs.
Reduce disc bulging/herniation.
Improve functional abilities.
Decrease the need for surgery.
DRX9000
References
Apfel, Christian C et al. “Restoration of disk height through non-surgical spinal decompression is associated with decreased discogenic low back pain: a retrospective cohort study.” BMC musculoskeletal disorders vol. 11 155. 8 Jul. 2010, doi:10.1186/1471-2474-11-155
Koçak, Fatmanur Aybala et al. “Comparison of the short-term effects of the conventional motorized traction with non-surgical spinal decompression performed with a DRX9000 device on pain, functionality, depression, and quality of life in patients with low back pain associated with lumbar disc herniation: A single-blind randomized controlled trial.” Turkish Journal of physical medicine and rehabilitation vol. 64,1 17-27. 16 Feb. 2017, doi:10.5606/tftrd.2017.154
Macario, Alex, and Joseph V Pergolizzi. “Systematic literature review of spinal decompression via motorized traction for chronic discogenic low back pain.” Pain practice: the Official Journal of World Institute of Pain vol. 6,3 (2006): 171-8. doi:10.1111/j.1533-2500.2006.00082.x
Sit-stand desks are coming around, especially with so many of us working from home. Sitting is not a bad thing, it is just that we do it too much. Whether at home or work, too much-sitting causes health problems, and musculoskeletal problems, which can lead to a chronic back pain condition.
Too much sitting has been compared to smoking, and sitting in front of a computer for hours and hours has led to 85% of workers reporting discomfort/pain/ health issues at work. Fortunately, there is hope for the modern-day office known as the sit-stand desk or a standing office desk. Individuals are rapidly discovering the benefits of this ergonomic tool. �
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� Sit-stand desks encourage workers not to sit as much and stand for a while. This generates a spectrum of spine health benefits that range from reducing pressure on the back to burning a few extra calories just from changing positions. Thinking of investing in an adjustable desk, here are some key things to consider.
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Get a new sit-stand desk or a unit that sits on top of my desk
This depends on the amount of space that is available. If there is plenty of space, specifically, to spread things out over a large desk area, then it can make sense to invest in a stand-alone sit-stand desk. If the current desk is right for you, then a sit-stand desk put on top of the current desk may be the better option.
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Height Adjustment
It�s important that the height of the desk can be adjusted. This has to do with different heights for different work tasks. For example, an individual could prefer one height for writing and another height when working/keyboarding on the computer.
If the desk is going to be used by others, then it�s essential that the height can be adjusted to meet the needs of those with different heights and work preferences. The Business and Institutional Furniture Manufacturers Association recommends that the height range be 22.6? to 48.7?. Ultimately the range depends on those using the desk. �
Depth of the desk
Depth is the front-to-back tabletop distance when facing the desk. A good choice is a desk that has a minimum depth of 30?. This allows those who prefer more desk space the ability to spread out the work. However, smaller depths are available.
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Weight capacity
Sit-stand desks are built to handle the weight of the usual desktop items:
Computer
Monitor/s
Keyboard
Mouse
Speakers
Phone
With heavy items, it’s best to review the weight restrictions of the desk you will be using. Weight restrictions vary, but there are all kinds of desk models to fit your needs. �
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Desk budget
This depends on your budget, work purposes, and quality. Sit-stand desks can be found in a wide range of prices. Opting for the cheapest desk is not the wisest thing to do. Remember these desks are an investment in the spine and overall health. Consider the quality of the desk and how long it will last along with a warranty to protect you if the desk malfunctions.
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What to look for
Sit-stand desks come with all kinds of options, in terms of quality and convenience.
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Noise level:
If a quiet work environment is important, then look into desks that offer a quiet action/transition when switching from sitting to standing and vice versa.
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Speed:
Some desks can take a long time to switch. Be careful with these because the use of the full functionality can diminish because of the length of time it takes. Look for the quick adjustment type.
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Manual vs. electrical:
There are some desk models that operate using hand cranks, locking switches, etc. while others use electric/pneumatic lifts to raise and lower the desk with a power button. The method of movement chosen will have a distinct impact on the ease of use, speed, and noise level.
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Programmable:
Some desks can be programmed with height preferences so they can be set to the desired position and saved.
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Customization:
If the desk needs to be able to function around privacy screens or specialized office equipment, a one-size-fits-all desk may not be the best option. This is something to consider if the desk needs to fit perfectly in an established environment. �
Keeping the desk in the standing position
Some individuals may feel better standing all day. However, standing for long periods does as much damage to the spine as sitting all day. The best approach is to vary postures over a workday.
After sitting for an hour, get up and move around.
If you�ve been standing for a while, take a break and sit.
That is what sit-stand desks are made for. They are made to promote changing positions throughout the day, which is the best thing for the spine. Be prepared for a transition period. Standing at work can bring some unexpected fatigue if you’re used to sitting all day.
Getting into the flow of working while sitting then standing, then going back can be a bit daunting. The goal is to slowly build up the amount of time standing, switching to a sitting position, and getting comfortable doing it. Things that can help with the transition are to wear supportive shoes or get custom foot orthotics and use an ergonomic foot mat to make the transition more comfortable.
It will be a short-term adjustment period, but the long-term benefits are well worth it. Employers and employees along with their spines will be very thankful.
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