Calisthenics training offers accessible path to muscle strengthening

Calisthenics, a form of training using body weight, is gaining popularity as an accessible way to combat sedentary lifestyles. According to the World Health Organization, adults should engage in muscle-strengthening exercises at least two days a week to complement aerobic activity.

In Brazil, only 8.6% of adults meet muscle-strengthening recommendations during their free time, according to 2019 data. This lack of activity is significant given that cardiovascular diseases cause approximately 400,000 deaths annually in Brazil, accounting for about 30% of all deaths. The Brazilian Society of Cardiology estimates that 80% of these cases could be prevented through regular physical activity and other lifestyle controls.

Medical experts suggest several safety tips for beginners, including starting with basic or adapted versions of movements like squats and push-ups to maintain proper technique. They also emphasize that while muscle discomfort is normal, joint pain or pain that persists for more than 72 hours should be evaluated by a professional.