Calisthenics, the systematic rhythmic bodily exercises performed usually without apparatus, such as push-ups, sit-ups, pull-ups, squats, jumping jacks, etc. When there is no access to the gym or exercise equipment at home, a different form of exercise is needed. The word "calisthenics" comes from the Greek "kallos" beauty plus "thenos" strength. Typically it includes both aerobic exercises (with oxygen) and anaerobic exercise (without oxygen). This article discusses anaerobic since most people already have a solid understanding of aerobics.
Several studies now show that anaerobic exercise can be far more effective when fast results are desired. Anaerobic exercise refers to exercise that doesn't rely on oxygen for fuel. Anaerobic workouts will involve short bursts of energy doing strength based activities and focusing on endurance, like weight lifting, sprinting, or jumping. Anaerobic exercise helps the body achieve the ideal weight by burning extra calories and building up muscle instead of fat. This type of work-out occurs without using up the molecular oxygen. The goal is to develop muscle mass and power.
Most people do aerobic exercise, but many ignore anaerobic exercise, like weight training. Typically they are used by athletes in non-endurance sports to build power and by body builders to build muscle mass. The need for strength training increases as you get older because muscle mass decreases as we age. Weight training, and other anaerobic exercise, stimulates growth hormone release in proportion to the amount of lactate generated. High repetition sets tend to generate more lactate and growth hormone release. Anaerobic exercise also helps to release stored fat and acid.
Regular anaerobic exercise will increase your body’s ability to access and utilize energy. Anaerobic exercise tends to burn carbohydrates, but it can actually help boost the metabolic rate to burn more fat at rest. I n fact most exercises can be done aerobically or anaerobically, just make sure you balance you routine with both kinds.
Types
There are basically three types of anaerobic exercise: isotonics, isometrics, and isokinetics. Isotonics exercises use your muscles to contract against an object with a constant tension, basically lifting or pulling. Free weights and exercises on various weight training machines are good examples of this.
Isometric or "static" training involves muscular contractions performed against fixed resistance without moving the joint, basically pushing. Isometric exercise involves the pressure of a muscle or group of muscles against each other or against an immovable object. Isometrics is used to tone and build the skeletal muscles. A good example of this type of exercise would be tensing your legs as hard as you can without bending them or straightening them.
Isokinetics is a muscular action performed at constant speed. Unlike other types of resistance training, there is no specified resistance or increased weight, but the speed of the movement is controlled and provides the needed resistance.
This article was meant to be a primer on anaerobic exercise, seek professional advice for more information. The gym would be a good place to start. As with any new or changed program, make sure to check with you physician before starting. Good luck and good health.
Simon Volk has been a contributing author for websites and is an acknowledged expert in the field of health and fitness. He can be found on the internet at the website:
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