Take a Fresh Look at Isometrics
A Fresh Look at Isometrics
By D. S. Mitchell
Testing the 30-Minute Rule
Health experts agree that to stay healthy we need at least 30 minutes of daily exercise; but getting that 30 minutes of exercise everyday seems an impossible challenge. Somehow the minutes and hours slip away, and we never commit to adding that 30-minute “health” block to our schedule. However, recent studies are telling us that the ‘30-minute rule’ isn’t hard and fast. In fact, experts are now realizing it is okay to sprinkle activity regularly throughout the day, even in one-minute increments. You heard it here; it is possible for you to get the same blood pressure, cholesterol and waistline benefits as people who exercise more vigorously in longer more structured intervals. The secret behind this is isometric exercise.
All About Muscle Contraction
Isometric exercise is a type of strength training in which the joint angle and muscle length do not change during contraction. Isometrics are done in static positions. In the process, you tense your muscles but don’t actually move. In such positions the muscle fibers are activated, but since these are equal forces against each other, there is no movement. Imagine putting palm to palm and pressing against each other as hard as possible for 10 seconds and then release. Just remember to squeeze it–hard. Since you are not relying on movement to fatigue your muscles you need to squeeze hard, which just means you tighten your muscles as tight as you can and then hold. And don’t forget to breathe. Breathe from the lower belly.
Proven Benefits
Isometrics strengthen and condition muscles, improve control over our bodies (bowel, bladder, breathing), improves body posture and spine alignment, helps prevent injury, improves bone density and strength, increases resistance and endurance, can be done anywhere at any time, no equipment needed, keeps body posture straight and erect and can be done by young and old.
Try it Yourself With These Quick Exercises
1.) While sitting around watching TV or during a work break: Keep a tennis ball next to your favorite chair or in your desk. At least twice a day, grab a ball and squeeze tightly for at least five seconds then release slowly. Repeat 10 to 15 times with each hand.
2.) While standing in line at the bank or the grocery store: A full body exercise can take your mind off the wait. Begin by tensing your butt 10 times. Tighten your stomach muscles, hold for five seconds, then release slowly. Stretch your arms downward behind you and squeeze your triceps 10 times. Rise up on your toes and squeeze your calves 10 times.
3.) While you’re brushing your teeth in the morning and evening try this: As you age your balance deteriorates. To reverse that natural loss stand on one foot for 60 seconds and tense your butt and upper thighs, then switch legs. When that becomes easy, try balancing while lifting your leg to the side and hold for 60 seconds.
4.) If your job is tying you to a desk it is endangering your life: You have probably heard, “Sitting is the new smoking,” sitting is hazardous to your health. If your job has you doing a lot of desk time change your usual chair for a stability ball for 20-30 minute periods throughout the day. A stability ball builds core strength and is recommended for reducing back pain. Don’t forget to get up and walk around every half hour.
5.) While the spaghetti is cooking: Place hands on the wall, shoulders wide apart. Lean into the wall, supporting your body on your toes, and keep your palms on the wall. Push as hard as you can. Keep pushing with the same force for 15 seconds. Relax. Repeat at least 5 times.
6.) While the coffee perks: Try to do a light stretch each morning. Stand at arm’s length from the wall and place one foot behind the other, keeping heels down and knees straight. Lean toward the wall and place one foot behind the other, keeping heels down and knees straight. Lean toward the wall, bracing with your arms. Bend your forward leg to stretch the calf of your back leg. Hold for thirty seconds and then switch legs. *Plantar Fasciitis is a common complaint and it can be prevented by keeping your calves and Achilles tendons from getting tight.
7.) When standing up: Every time you stand up from or sit down in a chair use just your legs. Do this 10 times a day and you can congratulate yourself for doing 10 squats. If you need to use one hand at first to steady yourself you can do that initially.
8.) If you are sitting at a red light: Counter gravity’s effects on bowel and bladder by tightening your pelvic floor muscles. Just pretend you have to pee and are “holding it.” Hold for a count of 10, then release for a count of 10.
9.) While watching season six of Breaking Bad or your personal Netflix marathon lie on your side and do three sets of 15 leg lifts, then three sets of leg circles. Then switch sides.
10.) Wall sit: Stand with your back against the wall. Flex your knees and lower your body as you would while squatting. Hold position 5-7 seconds and then release. Repeat 10 times, increasing the hold time gradually. Make sure your back remains flush against the wall at all times.
Although the above 10 suggestions are quick and easy exercises be sure to strive for a combination of isotonic and isometric exercises. Isotonic exercises include squats and stair climbing. Exercise should be fun. Include a weekly bike ride, roller skate at your local rink, take a hike, play a round of golf, hit the pool, or just take a walk.
The choice is yours. Choose to be healthy.
