Calisthenics is suitable for all ages

Calisthenics is a trend that – like many in the sports scene – has spilled over from the USA to Germany. Calisthenics is based on bodyweight exercises to promote muscle strength, stability and movement coordination. Typical exercises include push-ups, pull-ups and squats.

For Kurt Haendlmayer, orthopedist, health and lifestyle coach, on Instagram under the name the60to100clubCalisthenics is the ideal sport to stay fit and flexible even as you get older.

“I came across this trend on Instagram and I liked what I saw – what people were doing and achieving without going to the gym,” says Haendlmayer.

This is a big advantage of calisthenics: little or no equipment is required and the exercises can be easily adapted to individual fitness levels. Beginners usually focus on basic movements, while advanced people aim for demanding exercises such as “Human Flag” (horizontal “hanging” on a bar) or one-arm push-ups.

For Haendlmayer, it was the appeal of the new and the challenge of being able to do certain exercises that fascinated him. “Calisthenics is a functional movement that requires many muscle groups at the same time. I noticed this right away when I wanted to do a few exercises and just couldn’t do them, even though I was trained and fit,” he remembers. “When you start training calisthenics, you notice with certain postures or movements that sometimes entire muscle groups are not trained, and so I quickly reached my limits.”

Calisthenics has positive effects on the cardiovascular system

Calisthenics helps to increase muscle strength, balance and endurance without putting too much strain on the joints through weights or constant strain. Studies have shown that bodyweight training also has positive effects on the cardiovascular system and that even loading of the entire body supports coordination and body control, which can protect against falls, especially in old age.

Although calisthenics is suitable for people of all ages, Haendlmayer recommends starting slowly and perhaps even getting a coach for the first few weeks. “You can start doing calisthenics at any age, but like any other sport, you should be careful. It’s something unusual and you can definitely get injured. The coach corrected me more often, which was good, because if I had done the exercises incorrectly over a long period of time, I would have suffered shoulder or wrist injuries.”

For those who don’t want to train alone at home, there are now many opportunities to practice calisthenics in Berlin, both outside in parks and in special studios. The most popular outdoor training locations include the Monbijoupark on the Spree, the Park am Gleisdreieck, the Volkspark Friedrichshain and the Volkspark Wilmersdorf. In these parks there are small areas that are equipped with basic equipment such as pull-up bars, parallel bars and so-called “monkey bars”, i.e. hanging devices.

There is also the opportunity to practice calisthenics in Grunewald. However, the devices are not in one place, but rather distributed over a fitness path. If you prefer to train indoors, you can take part in guided calisthenics courses, for example in the “Barliner Workout” or with the “Urban Gladiators”. These are specifically tailored to different experience levels and goals.

In summary, Berlin offers a wide range of calisthenics training options and an active community that helps beginners and advanced users achieve their fitness goals.

And maybe Kurt Haendlmayer will soon achieve his goal: going from sitting on the floor to doing a handstand. If you want to accompany him, you can follow his progress on Instagram or get inspiration from other calisthenics athletes using the hashtag “#Calisthenics”.