Systematic, rhythmic exercises, such as sit-ups and push-ups, which utilize the weight of the body as resistance. The exercises are usually performed gracefully. They are designed to tone and strengthen muscle, and to promote general fitness. Structured training routines, similar to circuit training, have been formulated using timed calisthenics. Exercise intensity is controlled by varying the number of repetitions performed in a given time. As fitness improves, you can increase the number of repetitions and circuits. However, once you can perform a certain number of repetitions (approximately 25), additional repetitions will only improve your muscular endurance, not your strength. To develop strength, you can add weights or change your body position to increase the resistance. For example, you can wear a weighted vest or elevate your feet while doing push-ups. Exercises in a calisthenics routine should be chosen carefully so that all the major muscle groups are worked. A typical routine might consist of seven exercises: burpees, curl-ups, push-ups, treadmills, running on the spot, star jumps, and chin-ups. Each exercise lasts a predetermined time depending on fitness level, and is separated from the next exercise by a 10 second rest period. Exercisers usually walk for two minutes between circuits to hasten recovery.
Subjects: Medicine and Health.