Affiliations: [a] Sport and Exercise Sciences Research Unit, University of Palermo, Palermo, Italy | [b] Department of Biomedical Sciences, University of Padova, Padova, Italy | [c] Postura Lab Research Institute, Palermo, Italy
Correspondence:
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Corresponding author: Ewan Thomas, Sport and Exercise Sciences Research Unit, University of Palermo, Via Giovanni Pascoli 6-90144, Palermo, Palermo, Italy. Tel.: +39 320 889 9934; E-mail: [email protected].
Abstract: BACKGROUND: Calisthenics was a term used to define a generic set of body weight exercises. Such term is now used to define a world wide spread discipline based on body weight and gymnastics exercises. OBJECTIVE: The aim of this study was to administer a calisthenics training protocol and evaluate its effects on posture, strength and body composition in untrained individuals. METHODS: Twenty-eight male participants (24.2 ± 4.2 years; 67.0 ± 8.3 Kg; 173.3 ± 5.2 cm) were divided into two groups, a Calisthenics based intervention group (SG) and a control group (CG). The SG exercised for 8 weeks. Each participant underwent a body composition analysis, a postural assessment, a handgrip test, a push-up and a pull-up test. Each participant was tested at baseline and post intervention. RESULTS: The SG improved their posture (with open eyes p< 0.001 and with closed eyes p< 0.05), their strength (push-up test p< 0.01 with a 16.4% increase and pull up test p< 0.0001 with a 39.2% increase) and their body composition (Fat mass 14.8 ± 5.1 vs. 11.4 ± 5.9, p< 0.01). No difference was shown for the handgrip test. No significant differences were displayed in any variable of the CG between pre and post measures. CONCLUSIONS: Calisthenics training is a feasible and effective training solution to improve posture, strength and body composition without the use any major training equipment.
