Perfect the form first and the strength will show.

I started Calisthenics around the age of 19 or 20 and I've been doing it on and off for the pass 20 + years. Like everyone of course there are times when I fall off and don't workout for a while. However the only difference between me and say someone hitting the gym lifting weights is I don't look like I haven't been working out even if I take a year off. Calisthenics really forms and develops the muscle you already have and as it makes you leaner and stronger without all the damage on the joints and body you get from weight lifting. For me the goal when training my clients as a trainer is always long term sustainable gains. Structuring their workout plans around having a solid calisthenic foundation allows them to be structurally sound and minimizes the chances of injury during more intense workouts.

Health is Wealth (NSBF) (D&E)

Don't make the work harder than it needs to be...start getting fit now, start TODAY!!!

Fitness Fun in Central Park with Dino Crescini #nsbf #fitness #calisthenics #fun

Health is Wealth - Breathing

Session #2
Calisthenics at its best...Remembering to breath  properly

This should have been my first blog. But being that we are all still here I guess we know to breath, however breathing while working out can sometime be tricky. So here we go...

As the essential element to life fresh air tends to be in short supply during workouts for obvious reasons. Incorrect breathing can cause dizziness, headaches or fatigue. Many people erroneously hold their breath or take short breaths as they strain or try to concentrate on a movement. The most common technique for breathing when working out is to "breath in" on the way down and "breath out" on the way up (i.e. Push-ups).  Once again, there's level to this....A sudden oxygen deficiency can cause fatigue and dizziness, and may affect your blood pressure as well, so you should never hold your breath while lifting.

Here are the common breathing mistakes made while exercising:
• Holding their breath.
• Taking shallow breaths.
• Breathing quickly.
• Breathing too deeply.
• Inhaling or exhaling at the incorrect time.

So now I know you are wondering what is the best way to breathe?  Well there are two ways of breathing. First is chest breathing. These are usually shorter and shallower breaths taken in through the mouth which prevents the lungs from filling properly and consequently does not allow our muscles to get the needed oxygen. Mouth breathers have a harder time taking deep breaths .

Second is belly breathing. These breathes are usually done by breathing in through the nose and out through the mouth. Nose breathing allows for deeper breaths and allows the diaphragm to expand the chest cavity. Breathing through the nose also slows your breath and allows you to take in more oxygen often creating a larger storage for oxygen increases stamina and endurance. Proper breathing also keeps your joints lubricated. Most important is the to control your breathing.

Best way to start off with calisthenic training

 Many times we skip the gym and let the gilt crucify us to sleep. A lot of people that work out usually do so in the morning before work or in the evening after work. However a late wake up or long day can sometimes derail those plans. In comes Calisthenics, the can do anywhere, anytime fitness. A quick push-up pyramid(incline or flat) or dip pyramid (which can be done on a chair or table) would definitely kill any anxiety from a long day or  late morning causing you to miss a workout. These simple and intense routines allow for one to get that fat burning furnace going and those muscles growing. Calisthenics requires simple natural body movements that engage multiple muscles allowing for one to do a complete workout in under 15 minutes a day and see results. As I stated in my last post its about gradual progression. The goal is to improve your conditioning as you get older.
Start where you are at in your fitness level...and remember there's level to this. No one can jump into calisthenics doing 100 push-ups 50 dips etc...
Push up holds - These will allow your arms and core to get use to handling your body-weight.

Week 1: 

• simply perform a high plank (push-up position) make sure your core (glutes, abs, lubar) is tight and head is aligned with your spine. For those unable to hold the position with just their hands and toes touching the floor, the knees can come down (however make sure the your form is still in tact). Hold for as long as possible. 
• wait 1 minute then do as many push-ups as you can.
• DO this for one week

week 2:

• simply start with doing as many pushups as you can 
• next hold for as long as you can in the pushup position

You will feel this in your core, arms and quads as well as your chest.
NSBF

Form is everything: Make sure your body is completely align and your core is tight with your fingers facing forward.

Lower your body so that your elbows bend below the 90 degree angle and your chest almost touches the floor.

Natural Body Weight Calisthenics (Health is Wealth)

The beauty of natural body weight calisthenics is that It takes a little  longer to get Jacked, but once you're Jacked, there's no going back!!! The best part is that you dont need a gym to get it in. Calisthenics can be done anytime, anywhere. By Calisthenics I mean pull-ups, push-ups, dips, squats(free weight) and muscle ups to name a few of the exercises. Consistency is the key! I remember when I started doing dips and pull-ups, I could only do about 3 of each. I was 19 then, I will be 42 this year and I can do 50 pull-ups and dips in one shot. But every day even when I was sore I put the work in. After going hard for several years. I can now go a year without working out and you would not know. Besides the gray hairs on my chest I have the body of a 25yr stud, no BS.  Gradual progression is going to allow you to have sustainable goals. As we get older our bodies begin to loss muscle mass a lot faster. With Calisthenics you minimize your chances of getting. Unlike other exercise programs form not reps is the primary. Not only does proper form allow you to maximize effectiveness and prevents injury. NSBF is Fitness at its best.