Why Bodyweight Calisthenics are the Best Form of Exercise

Most people rarely think about bodyweight calisthenics when it comes to a form of exercise. In fact most people probably don't even know what kind of exercise it is. This is too bad, as from my experience it is one of the best forms of exercise you can do. Let me explain.

When I first started to get interested in health and fitness in High School I began by doing what everyone else did. Namely, I started to lift weights and run. Pretty typical, right? This is what most people do. When I started I was pretty bad, but I kept at it. Little by little I could run further and further and lift more and more weight. I thought I was getting in pretty good shape. However, one little incident should have triggered some questions in my mind, but didn't. Here's what happened.

Before I started to lift weights, I remember trying to do a handstand. I'm not sure WHY I wanted to do a handstand, I just did. What happened? Well, I basically just collapsed onto the floor. Pretty embarrassing. Still, I thought, who cares? What did I expect? I wasn't strong, but this is why I was going to be taking up weightlifting. I'll be strong soon enough.

After working diligently at the weights, I tried to do a handstand again. I felt for sure I could do it easily, but I was wrong. Just like before, I collapsed into the corner. I had weight lifting strength, but not real, functional strength. There's a big difference.

Want to know who has real, functional strength in droves? Gymnasts. If you've ever watched them at the Olympics, Gymnasts can perform feats of strength that almost appear superhuman at times. How do they get this way? By religiously following a program of bodyweight calisthenics and nothing else. However, on the rare occasions when a gymnast does try and lift some weights, he usually does it with the greatest of ease. Why is this and why does this work? I've recently been reading a book entitled "Building the Gymnastic Body" by Christopher Sommers. I think his story sheds some light on this.

Christopher Sommers was a gymnast for many years. When he retired, he decided he would give up his program of bodyweight calisthenics and focus on more traditional exercises like weight lifting and running. The first time he went into a gym he amazed himself and those around him with the lifts he could do. This is what he did:

- Double bodyweight dead lift
- Military press with 110% bodyweight
- Chins + 50% bodyweight for reps
- Dips + 60% bodyweight for reps
- 75 pushups in 1 minute
- wrist curls with 110% bodyweight
5:37 mile / 11:30 two mile run
Ran 20 miles on the spur of the moment

Despite the fact that he was NOT one of the strongest members of his gymnastic team, he was absolutely smoking the more experienced weightlifters around him. If he focused on the more traditional styles of training, he thought to himself, who knows what he could achieve? So, Mr. Summers dedicated himself to a program of running and weightlifting (kind of like me, but to a much greater extent). What happened? Over a short period of time, his body started to fall apart. He got sore, stiff, slow, tired, and his athletic ability began to fail him. He came to the conclusion that only his previous program of bodyweight calisthenics could give him back his previous athletic abilities.

Turns out he was right. Within a short period of time, he was felling better then ever. Why do these bodyweight exercises work? In Mr. Sommers opinion, a program of bodyweight calisthenics works so well because it works the entire body as a whole. Our muscles are meant to be worked together, never separately. I would agree with this. Also, I would add, performing bodyweight movements forces your mind to work WITH your body. You have to concentrate on what you are doing, especially when you're doing gymnastics. Working your mind is just as important as working your muscles, and bodyweight training makes this easy to to.

Here's one other point in case you harbor any remaining doubt as to the power of bodyweight calisthenics. Gymnasts can go into a gym and throw weight around like no bodies business. However, the reverse is NOT true. Take a weightlifter out of a gym and have him try and do some simple gymnastic routines. He will simply not be able to do it. The gymnast possess real strength that the weight lifter simply does not have.

If you would like to give a program of bodyweight calisthenics a try, where do you start? I would suggest you try two exercises, namely Hindu Pushups and Hindu Squats. These bodyweight exercises have been around for thousands of years. In fact, they have been used by Indian Wrestlers to build incredible strength, stamina, and flexibility. If this is something you want too, give these exercises a try. Here how you do them:

Hindu Squats

1. Start with your feet shoulder-width apart and arms extended out from your chest parallel to the floor.
2. Breathe deeply, filling your lungs as you clench your fists and pull them towards your chest.
3. Keeping your back as straight as possible, lower your body by bending your knees. As you lower your body, you should extend your arms downward as well, behind your back if possible. Start to exhale the air from you lungs.
4. Toward the bottom of the movement, you should come up on your toes, keeping as straight a spine as possible.
5. Straighten your legs by pushing off your toes and swinging your arms forward. As you rise, press your heels to the floor and raise your arms to chest level, parallel to the floor.

Hindu Pushups

1. To get into the ready position to perform a Hindu Pushup, start in the "up" position of a regular pushup with your feet spread wider than shoulder width.
2. Walk your hands backwards so that your butt is in the air, your arms and legs are straight, and you are looking back through your legs. From the side, your body should resemble an inverted "V"
3. Start bending your elbows so that your body comes forward. Your hips will come down towards the floor. Before your head hits the floor, however, start to arch your spine so that you are looking towards the ceiling. Straighten your arms.
4. You should exhale as you are looking at the ceiling
5. Keep your arms straight and push your butt back to the starting position while inhaling.

By following this simple program of bodyweight calisthenics, you will be able to get in incredible shape in record time. Try it for yourself and see.