Is yoga better than callisthenics? What is callisthenics? Are the benefits of yoga better than those of callisthenics?
Although both these exercises are popular for workouts that solely use one's body weight to improve fitness levels, callisthenics and yoga are very different exercises! Read on for the characteristics that define these exercises and how to decide which type of workout is best for you.
How are callisthenics and yoga different?
While both callisthenics and yoga make use of body weight during exercise, there are very clear distinctions between the two. Let's look at them together.
Historically, yoga has been around for thousands of years and is regarded as an ancient lifestyle practice from India meant for those seeking internal enlightenment. The benefits of yoga at this time were highlighted through yoga poses for meditation and their respective teachings which inculcated moral and spiritual values among students.
Yoga is still popular among its learners today for the significant life values it upholds. And well, what is callisthenics?
Callisthenics dates back to the times of ancient Greece when Spartan warriors applied this form of training to increase their physical performance. The callisthenics exercise continued to remain popular for its quick and efficient way of physical training, with some notable events being its use in military training and introduction into physical education around the late 1800s.
You can dive deeper into fascinating callisthenics facts here!
In callisthenics, an individual applies resistance training to increase strength and endurance, although many callisthenic moves will also build balance and flexibility. These are typically push and pull moves, as well as exercises for the core and legs. Think of push-ups, pull-ups, planks and squats.
Unlike a callisthenics workout, there are various styles of yoga: Vinyasa flow, Ashtanga, Hatha and power yoga are just some of them! Depending on the benefits of yoga you are looking for, you can choose a yoga style that offers a cardio workout, improves flexibility or is simply for restorative purposes.
How about taking a look at the comparison table below for a summary of these two exercises?
| Yoga | Callisthenics |
|---|---|
| Originated in India and is an ancient lifestyle practice | Originated in Ancient Greece with the purpose of increasing physical performance |
| Popular for physical, mental and spiritual benefits through its exercises and values | Popular as an accessible and efficient way to build strength and endurance |
| Various styles to choose from depending on health preferences | A type of resistance training without weights |
| Example poses: Bhujangasana, Vrikshasana, Tadasana | Example moves: chin-ups, jump squats, one-arm push-ups |
Yoga vs callisthenics: which is better for beginners?
Yoga and callisthenics for beginners can both be beneficial, but this time we're going to see which one you should choose if you are completely new to these exercises.
This is the first thing that you should consider: which workout feels more familiar to you?
Not to say that you should avoid trying new forms of movement and training, but it's likely that you will follow through with an exercise that you are just starting if you already have some basic knowledge of the activity. That is why most people may choose a callisthenics exercise because they have tried or know how to do push-ups, planks or squats.
Or you may go for yoga poses if you possess some knowledge of the stands and stretches through other exercises.
Next, it's time to think over: what is your current level of fitness?
Can you perform various exercises effortlessly and are looking to increase the intensity of your workouts? Are you still recovering from a physical injury and would prefer a lighter exercise? Callisthenics allows you to increase the intensity of your workouts by experimenting with different ranges of motion and positioning of body parts, such as transitioning from a simple push-up to a handstand push-up.
This can also be achieved through yoga styles like power yoga, but you can also opt for restorative yoga if you are healing from an injury or even if you are slowly building up to high-intensity exercises. Listen to your body when trying out yoga or callisthenics for beginners!
Callisthenics workout vs yoga poses: which is more effective?
What is callisthenics or yoga without the effectiveness of the exercises? This time, we're going to weigh out which exercise comes out on top in terms of four categories: strength, balance, flexibility and endurance.
Strength: Callisthenics
Whether it's callisthenics bars or yoga poses, both exercises require one to learn advanced moves which build strength. Nonetheless, since a callisthenics workout and its related routines focus primarily on the physical aspect of fitness, you can enhance your body strength quickly and effectively through this exercise.
These resources for callisthenic workouts can help you get started.
Balance: Callisthenics and Yoga
Both these exercises equally train balance through various holds and stances. Think of Vrikshasana and the pistol squat.
Flexibility: Yoga
Many movements in a callisthenics exercise require a certain degree of flexibility, too. However, yoga wins in this category as flexibility is a core component which allows one to move comfortably through the various yoga poses.
Endurance: Callisthenics
The only reason we are choosing callisthenics over yoga here is because it is more widely applied in circuit training and HIIT workouts which are known to effectively enhance endurance.
So, before using the callisthenics bars or your yoga mat, consider which of these fitness elements you would like to work on in your next routine.
Callisthenics bars vs yoga mat: which is more economical?
Again, since yoga and callisthenics rely primarily on body weight for strength training, you really don't have to spend much to start out on either of them.
In fact, you can perform a lot of the exercises without sports shoes or an exercise mat!
Let's compare the equipment needed for callisthenics and yoga. For a complete callisthenics workout, you may need to use callisthenics bars, gymnastic rings and parallettes to perform some exercises successfully. Yoga poses often only require a mat, yoga blocks and straps. Most of the time, however, you'll get by just fine with an exercise mat for both callisthenics and yoga if you are still at the beginner level.
What is callisthenics without looking at its convenience? For economical purposes, one shouldn't expend too much energy on time and distance just to get to their workout session. Fortunately, for both yoga and callisthenics, these exercises don't require formal instruction to start and you can even learn from online videos at home before deciding if you should commit to a weekly instructor session.
If you do learn yoga or callisthenics for beginners with an instructor, you should know that yoga classes in Malaysia are slightly cheaper than those for callisthenics. Callisthenic sessions with a fitness instructor in Malaysia will cost you around RM150 and above, whereas you can find a yoga instructor for around RM100 to RM200 although group packages are often more affordable.
Don't just look at the session price and overlook the amazing benefits of callisthenics, though.
Should I mix yoga with callisthenics?
This is a great question! After weighing out the pros and cons of both callisthenics and yoga, you may find elements from each type of exercise that you would like to incorporate into your daily workout. So instead of choosing one over the other, how about practising a combination of yoga and callisthenics?
Here are some ways you can strike a balance between yoga poses and callisthenics bars:
- Determine your fitness goals. Are you looking to build core strength? Perform sets of push-ups effortlessly?
- Identify the callisthenics exercise and yoga movements that will build you towards those goals. For instance, you should turn to callisthenics bars if you want to be able to do a pull-up as opposed to practising the crow pose in yoga.
- Practise these different yoga poses and callisthenic moves regularly. You may want to experiment with the intensity and variation of certain moves to see progress!
If you are still a beginner, try these basic callisthenic workouts.
At the end of the day, you can still choose to build a healthy lifestyle with either callisthenics or yoga. What will make a difference is working with a professional coach who can help you reach your fitness goals, such as learning with a personal trainer on Superprof. A personal trainer can help you pick up new exercises effectively and reduce your risk of injury.
Here's why Superprof is a recommended platform for you to seek personal training. For starters, you can find certified personal trainers who are offering sessions for as low as RM50 an hour, which is much more affordable as compared to gym studios that may charge up to RM300.
Personal trainers on Superprof can also assist you in other areas of fitness besides callisthenics and yoga, such as weight loss, muscle building and diet plans. You can expect a Superprof personal trainer who is experienced, knowledgeable, and ready to help you build a personalised workout plan.
If that's not enough, you should know that personal training on Superprof is available in both online and in-person modes. Reach out to your personal trainer today by signing up with Superprof!
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