‘‘Literally, all you need is your own body.’’ Sam High explains the beauty behind calisthenics
Sunday Star-Times Stephen Heard
If there’s one positive to come out of the Covid-19 pandemic it’s that people have realised you don’t need all the bells and whistles to get in some exercise. In this and series tied to Auckland’s Round the Bays event, speaks to fitness professionals to discover some of the best ways to exercise without having to pay gym fees, or invest in expensive equipment.
Calisthenics is a popular training method which strips fitness back to its rawest form by using natural bodyweight for resistance.
Given that it’s regularly practised without the assistance of gym equipment, it’s considered to be a form of street workout.
A routine can involve anything from basic functional movements like running and squatting, to more extreme feats like inverting yourself horizontally on a flag pole.
Wellington-based personal trainer Sam High’s journey into calisthenics started when he was undergoing chronic kidney failure.
‘‘I remember one day stumbling upon a YouTube video featuring some insane bodyweight movements and was in total awe. I had such admiration and envy for these seemingly superhuman athletes. I decided if I ever got my health back I was going to try calisthenics.’’
After receiving a life-changing kidney transplant from his uncle, he had the chance to become the healthiest version of himself and decided it was time to start training. He has now been training in calisthenics for nine years – five of which he has been a personal trainer and coach specialising in the method.
High says the most obvious benefit of calisthenics is that you can do it any place, any time.
‘‘ You don’t need a gym membership or any equipment, literally, all you need is your own body.’’
That freedom often means that there’s no need to take your training regime further than the living room floor. Several of the exercises can be tailored to different environments and what ever you have handy.
‘‘If you want to master calisthenics’ exercises like pull- ups or muscle
ups you will need something to do these on. This could be a door frame pull- up bar, any jungle gym, or almost anything you can hang onto – get creative with it.’’
For those who would like to get into the training method, High advises ‘‘not to overthink it, just start moving and try anything you think looks cool’’.
‘‘You’ll soon find movements that don’t feel like ‘ exercise’, it
will feel like fun. That’s when you’ll see the best progress, when you’re genuinely enjoying what you’re doing.’’
Exercises might include the ‘‘pistol squat’’, a single-leg flexion and extension that can improve leg tone, strength and balance. The ‘‘wall handstand’’ is exactly what it sounds like and can be performed to improve upper body and core strength, posture and stability. Closer to the floor, ‘‘assisted reverse crunches’’ will help improve core tone and strength.
High recommends that beginners set aside 30 to 60 minutes to practise calisthenics, anywhere from three to five times a week.
‘‘Start off with less intensity, increasing how long or how often your train as you feel your body starting to get fitter and stronger.’’
Although it’s a convenient and effective way to increase muscular strength and improve balance and coordination, calisthenics still comes with some risks. High advises that beginners should
avoid trying complex exercises without educating themselves first. ‘‘ In
particular with any upside-down exercises, make sure you have a strong enough foundation and understanding of movements like handstands before jumping straight into them. If you have any pre-existing injuries or medical conditions I would strongly recommend approaching a medical or fitness professional before starting not only callisthenics, but any form of exercise.’’
All info is online and High also offers a free fitness programme for beginners.