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Mira Coach | Living & Aging Well

BUILDING STRENGTH THROUGH CALISTHENICS AND PILATES WORKOUTS


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Fitness enthusiasts aim to increase their strength, and there are several ways to do it. Building strength through Pilates and calisthenics workouts are two well-liked and successful methods expert recommend when high impact and cardio are not an option. In this post, we'll look at several scientifically proven ways that calisthenics and Pilates can help people get stronger.








Calisthenics' Power

Calisthenics, often known as bodyweight training, is a style of exercise where the participant employs their own body weight as resistance. Due to its ease of use and efficiency, this type of strength training has become extremely popular.


Calisthenics for Building Muscle

Push-ups, pull-ups, and bodyweight squats are examples of calisthenics exercises that simultaneously work several muscular groups. These compound movements can efficiently increase muscular growth, according to research [1]. When your body weight is effectively used in a variety of exercises, it provides resistance that encourages the growth of your muscles.


What Part Progressive Overload Plays?

Using calisthenics to increase strength requires the concept of progressive overload. As your strength increases, you gradually step up the complexity of the workouts. Scientific research backs up the idea that progressive overload is a major factor in increasing muscle strength.


2. Pilates: Building Core Strength

Pilates is a mind-body training program that emphasizes on flexibility, core strength, and general body awareness. Pilates has been proven to be quite good at developing functional strength, despite the fact that it may not involve lifting large amounts of weight.


Core Stability and Strength

Pilates puts a lot of attention on the core muscles, which include the lower back and abdominals. Core strength, according to research, is crucial for overall strength and injury prevention [3]. Stability, posture, and the capacity to safely carry out additional strength exercises are all improved by having a strong core.


Pilates Uses Isometric Contractions

Pilates frequently uses isometric contractions, in which muscles are worked without lengthening. Over time, these contractions aid in generating strength and stamina. Isometric exercises have been shown to be beneficial in boosting muscle strength and stability in studies [4].


3. The Synergy: Using Pilates And Calisthenics Together

While Pilates and calisthenics each have distinct advantages, combining these two techniques can produce excellent results and for maximal strength increases and overall fitness, it is recommended that multiple training modalities be combined.


Pilates Enhanced with Calisthenics

Calisthenics can enhance Pilates by adding additional benefits for strength and muscle development. Pilates moves can be easier to complete and general strength can be strengthened with calisthenics.


Calisthenics Enhanced by Pilates

Pilates, on the other hand, can improve calisthenics by increasing mobility and flexibility. The improved form that comes from completing advanced calisthenics exercises while increasing range of motion can help lower the chance of injury.




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Key Takeaway

One need not confine themselves to one method in the pursuit of strength and fitness. When combined, calisthenics and Pilates can provide a balanced and all-encompassing method of developing strength. Pilates strengthens the core and improves flexibility, whereas calisthenics uses bodyweight movements and progressive loading to build muscle.


You can gain the combined advantages of improved muscle strength, stability, flexibility, and decreased chance of injury by adding both calisthenics and Pilates into your workout regimen. Science backs up the idea that a balanced approach to exercise might produce superior outcomes and a high degree of fitness.


Keep in mind that consistency and proper form are crucial to your fitness quest. It is advisable to speak with a fitness expert or instructor to design a personalized exercise regimen that incorporates Calisthenics and Pilates to meet your unique needs and goals.






References:

1. Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.


2. Schoenfeld, B.J., et al. (2017). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 47(5), 1201-1210.


3. Willardson, J.M. (2007). Core stability training: Applications to sports conditioning programs. Journal of Strength and Conditioning Research, 21(3), 979-985.


4. 1. Anwer S, Alghadir A. Effect of isometric quadriceps exercise on muscle strength, pain, and function in patients with knee osteoarthritis: a randomized controlled study. J Phys Ther Sci. 2014 May;26(5):745-8. doi: 10.1589/jpts.26.745. Epub 2014 May 29. PMID: 24926143; PMCID: PMC4047243.

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