Callanetics is one of the popular types of fitness and a system of weight loss exercises for advanced people. Callanetics became popular not so long ago, although the method appeared in the early 60s of the last century. First, Western countries and Europe were conquered, now more and more people are learning about it in Russia.
Fans of callanetics believe that an hour of exercise replaces 7 hours of gymnastics and 24 hours of aerobics. Impressive? Need to try! We'll tell you where to start.
What is callanetics
Let's take a closer look at what callanetics is and why people lose weight with it. Fitness technique consists of 29 static exercises that form the basis of yoga asana.
Static callanetics exercises are based on a harmonious combination of static load and stretching. Ideal for those who like active sports without high intensity.
There are no excessive loads and work at full capacity. But due to the fact that all internal muscles are involved, fat burning occurs quickly and efficiently. A set of callanetics exercises for weight loss speeds up metabolism, so those extra pounds go away.
Callanetics does not require a strict diet, but you must understand that if you want to lose weight, then to achieve quick results, you need to review your diet, give up bad habits, and drink at least 1.5 liters of water a day.
Tips for Beginners
If it’s difficult to study on your own, find a group or marathon on a social network; today many people unite and are ready to invite friends completely free of charge. Such groups motivate you to do something every day.
Be sure to start counting calories, proteins, fats and carbohydrates. You need a calorie deficit; without this, weight loss will not work. You don't need to starve, but you shouldn't overeat either.
Train regularly; you can alternate a callanetics class with half an hour of walking up the stairs or in the park every other day. This will help relieve muscle pain and increase calorie expenditure.
Recipes for healthy eating
Recipe for rice porridge with milk
- 2.9 g Protein
- 3.1 g Fat
- 15.9 g Carbohydrates
- 97 kcal
30-40 min.
- #vegetarian dish
- #dietary
- #breakfast
- #raisin
- #porridge
- #cinnamon
- #milk
- #flour
- #low calorie
- #dinner
- #rice
- #condensed milk
- #butter
- #dinner
- #egg
Other recipes
How many calories will I lose during callanetics exercises for weight loss?
Below are some approximate calculations. Of course, they can fluctuate significantly depending on the intensity of training and the time of training.
First try rating the energy of your workout on a scale of 1 to 10. For example, if the load is of light intensity (approximately from 3 to 6 on the scale), then, on average, up to 250 calories are burned per hour.
If the load is higher (from 6 to 10), then the calorie burning rate will be approximately 350-390 per hour. Typically, such classes include squats and push-ups as part of the technique, but nevertheless, a fairly high load.
Who is callanetics suitable for?
This type of fitness is a good way to correct your figure if you:
- want to say goodbye to 10-20 kg and get beautiful shapes;
- suffer from shortness of breath during intense exercise and find it difficult to maintain a fast pace during exercise;
- don’t like grueling and long workouts;
- you are bored in the gym, you don’t want to pump up your abs and biceps;
- have poor coordination of movements;
- are limited in time or do not want to waste time on the first stages of those types of fitness where the first few months of classes do not have a big load;
- love smooth, graceful movements.
Ways to get a beautiful body
A frantic search for a life-saving remedy begins. The simplest thing, according to most “applicants,” is diet. Women of different ages and social statuses are starving selflessly and stubbornly. They pass on from mouth to mouth heard, tested, successful and not very physically taxing diets: raw buckwheat with kefir without salt and sugar, semi-dry oatmeal during the day, kefir “without anything” every other day, apples alternately with bananas, chicken, beef, vegetables, alternated every other day, “everything in a row”, abundantly consumed with activated carbon... The list can be continued endlessly.
Physical exercise. The less inert part of the female population considers physical education as one of the ways to regain lost forms. Some people go to stadiums near their homes and run passionately, exercise on yard exercise machines, do pull-ups on horizontal bars, jump ropes, and twirl hoops.
Of course, these actions can bring some positive results. To increase the effect, you can wear jackets and warm pants, since with increased sweating, toxins are removed from the body and, with regular exercise, weight loss occurs for a long time. An indispensable condition is a preliminary consultation with a cardiologist.
Fitness clubs and gyms can produce sustainable results with systematic, regular exercise. Their advantage is a minimum of initiative. As a rule, classes are conducted under the supervision of a trainer, with a training regimen prescribed and an emphasis on problem parts of the body and certain muscle groups. They require at least a basic level of physical fitness and sufficient stamina to maintain the pace of classes.
Who is not suitable for callanetics?
Despite all the advantages, there are some features that do not allow you to master the unique technique.
Callanetics is not recommended if you have:
- have chronic diseases of the cardiovascular system;
- vision problems;
- you had a caesarean section (it is permissible to exercise if more than a year and a half has passed);
- serious back injuries;
- asthma;
- phlebeurysm;
- I had surgery within the last year.
Number of workouts
Callan Pinkney herself recommended initially training three times a week for 60 minutes. They train in this mode for about 2 weeks. After a clear effect appears (reduction of pain, weight loss), you can exercise twice a week. And after achieving the desired result, 60 minutes of exercise over 7 days is enough to maintain physical fitness. These minutes can be distributed evenly throughout the week. For example, exercise every other day for 20 minutes as a morning exercise routine.
The benefits of callanetics
Callanetics helps create a harmonious balance between mind and body, develops a person’s ability to concentrate, and helps to lose excess weight.
- weight loss exercises will help reduce body weight and reduce its volume in the desired place;
- this type of fitness is really easy to practice: the exercises are effective, but not complicated;
- people of almost any age can try themselves;
- complete restoration of metabolism (and this will help control weight);
- keeps the body in good shape, strengthens muscles;
- you will own your body;
- no special equipment required;
- very low risk of injury, unlike some other types of fitness;
- no special diet or supplements required.
Callanetics for pregnant women
Thanks to its careful approach to training, callanetics can be practiced by pregnant women. Of course, most likely, you will have various restrictions, but a fitness trainer or you yourself (if you conduct classes at home) should select the optimal balanced set of callanetics exercises.
In this case, you will only receive the following benefits:
- By strengthening your abdominal muscles during pregnancy, you strengthen your pelvis, and this will be beneficial because... About 50% of women suffer from some form of back pain during pregnancy. The abdominal muscle needs to be trained especially carefully, perhaps changing or making it easier, after consulting with your doctor about the possibility of training.
Physical education always produces endorphins (hormones of happiness), which will certainly have a positive effect on well-being and health.
- Sound sleep - exercise in a calm and relaxed atmosphere, then you will feel less stress, and this will help you fall asleep more soundly and feel rested.
- After giving birth, you will get in shape faster and your abdominal muscles will recover.
Back workout
- Stand up straight. Stretch your straightened arms to the sides, then forcefully turn them with your palms up. Slowly move your arms straight back, trying to connect your shoulder blades and thumbs.
- Get on all fours, then gradually straighten your legs, resting only the toes of your feet on the floor. The arms and body form a straight line. The vertex of the resulting angle becomes the pelvis.
- Lie on your stomach with your left arm bent under your head and your right arm extended forward. At the same time, lift and hold your head, right arm, and left leg. Then switch limbs.
- Roll over onto your back, clasp your hands together and place them behind your head so that your elbows point to the sides. Bend your knees, raise your shins parallel to the floor. Raise your head and shoulder blades. Twisting your body, alternately reach your right elbow to your left knee and vice versa.
Video: exercises with the most popular callanetics instructors
All you have to do is simply follow the fitness trainer. Turn on the video and join the sport!
Callanetics with instructor Sandra Hanna
Sandra was introduced to the callanetics program after the birth of her second son in 1987. The first book by the creator of the method, Callan Pinkney: “10 years younger in 10 hours,” changed her life, and she realized that this was what would help her regain her beautiful shape. Sandra's further path was aimed at training and development. Already in June 2001, she opened her callanetics studio.
In 2006, Sandra was selected as the lead teacher for Callanetics' new line of DVDs. Since then, she has starred in 35 more videos on her chosen type of fitness. She is currently a global trainer and travels to countries where she does what she loves. Sandra has already visited Australia, New Zealand, Great Britain, Europe and the USA.
Watch the video: callanetics with Sandra Hannah
Callanetics with trainer Tatyana Rogatina
Tatyana Rogatina is one of the popular Russian fitness trainers. She conducts group classes in such areas as Pilates, callanetics, and stretching. Improve problem areas with video lessons from a professional instructor.
Watch the video: exercises for beginners with Tatyana Rogatina
