King of Clubs - Calisthenics/Exercise

Basic calisthenics include squats, pushups, lunges, dips, jumping jacks, sit-ups, pullups and crunches. Advanced calisthenics include burpees, jumping lunges, single-legged squats and power pushups. It is critical to pay attention to your form while performing calisthenics. Maintaining correct form and posture during the exercises is more important than completing a certain number of repetitions or sets (Poti and Upadhye, 2019). 

Here is an example of how to get started doing pushups with correct form adapted from (Malaythong, NASM):

Correct setup for a regular pushup:

1. Hands should be slightly outside shoulder-width apart at chest level.
2. Feet should be hip-width apart and parallel to one another.
3. Hips should be in line with the shoulders and keep the spine in neutral.
4. The head should be positioned so the ears are in line with the shoulders

Proper form for performing a regular pushup:

1. Start phase:
   1. Engage the core.
   2. Squeeze the glutes.
   3. Keeping pressure through the hands, bend the elbows to lower the chest, hips, and head toward the ground- together as one.
2. Down phase:
   1. Get as close to the ground/floor as possible.
   2. Continue to squeeze the glutes and engage the core.
   3. Keep constant pressure through the hands into the floor.
3. Up phase:
   1. Engage the pectorals (chest) and arms. Visualise pushing the ground away from you.
   2. Keep your energy focused inside your core and NOT in your toes.
   3. Continue to push up. End at the available range of motion in the arms while engaging your triceps.

Repeat all three phases with correct form.

Calisthenics is a beneficial exercise for improving strength-endurance, postural stability, and has a good impact on body composition by considerably lowering body fat mass (Tony et al., 2024).

In a study by Gist et al, 2015, the primary focus was to compare changes in metabolic capacities and physical performance stimulated by a typical Reserve Officers’ Training Corp cadet physical training program and a different short duration, high-intensity whole-body calisthenics training protocol. The major findings of the authors indicate the high intensity protocol consisting solely of burpees sustained fitness as measured by aerobic capacity, anaerobic capacity, and performance on a functional fitness assessment at least as well as typical physical training. The authors findings support the hypothesis that a protocol of short-duration, high-intensity whole-body calisthenics can sustain metabolic capacities and physical performance and with similar effects like those of typical cadet physical training.

https://www.medicalnewstoday.com/articles/calisthenics#exercises

https://www.health.com/calisthenics-7372164

New Zealand Physical Activity Guidelines
https://www.tewhatuora.govt.nz/for-new-zealanders/support-for-families-and-children/physical-activity

Small changes CAN make a big difference – that’s what the 1% club is all about.

Gist, N. H., Freese, E. C., Ryan, T. E., & Cureton, K. J. (2015). Effects of low-volume, high-intensity whole-body calisthenics on army ROTC cadets. Military medicine, 180(5), 492-498.

Malaythong, A. (n.d.). Proper pushup form and technique: NASM Guide to push-ups. NASM. https://blog.nasm.org/nasm-guide-to-push-ups/form-and-technique

Poti, K., and Upadhye, J. A. (2019). Effect of calisthenics workouts for weight loss and flexibility. International Journal of Physiology, Nutrition and Physical Education, 5, 13-15.

Tony, F. R., Rosly, M. N. H., Mustaza, N., Shukry, M. H., Zefanya, J. J., Baki, M. H., … & Chan, E. W. M. (2024). Effect of 6-Weeks Calisthenic Training on Physical Fitness: A Case Study Report. Fitness, Performance and Health Journal, 3(1), 6-13.