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A Simple Seated Isometric Exercise Workout For Seniors
First, let me tell you that I am 70 years old and have been doing this basic exercise program, along with other activities, for several years.
Since you may not be familiar with isometric exercises, just run down quickly.
These are exercises done where one muscle group, for example the biceps (the front of the upper arm… sends the arm away), pulls or pushes against another muscle group , for example the triceps (the back of the upper arm… extending the arm ), or, something that cannot be moved.
The muscles are tensed in contraction or extension for between seven and ten seconds.
I always do a slow count to 10, myself.
Be careful, although the recommendation for most fast products is to tighten the muscle to 75% of the maximum capacity, you have no way to measure this, and, first of all, you are in greater risk of injury, so, as you start, just tighten until you feel resistance and gradually you start to notice the “sweet spot”. Also, accessory muscles may not be as strong as the main muscle being used, and you don’t want to have to stop because you’ve injured a smaller muscle.
He tends to hold his breath with great effort.
This is another little rule of mine. If I have to stop breathing to do the particular isometric exercise, I’m trying too hard and risking injury…not just to the muscle, but to the heart.
The goal is to help you get, and stay, in shape, not to make you a professional athlete. Isometric exercises should not be your only exercise. You should do walking or other aerobic activities, at least. It is also a good idea to do exercises that require movement, as the contraction of an isometric exercise does not use a particular muscle through its full range.
That’s why, by the way, I do a few exercises of the same muscle in different positions.
At the end of the exercise itself, I will give you some hints to improve your result, both with the isometric exercise itself, and by adding some aerobic activity to the process.
Get yourself a sturdy chair without arms. Kitchen table style will do. Set it in position.
Now, walk around the house for a minute or two to “get the blood flowing”.
You will want to do the exercises one after the other, once your body is used to the isometric exercise, but, first, don’t push it and always rest between exercises like you must. This is supposed to help you be healthier…not push you to become an Olympic-level athlete…or have a heart attack.
Slowly lower yourself into a seat on the chair… BUT…
Right before you sit down and still in the skier’s position, stop and hold for a slow count of 10.
To save time, and typing, from now on, I won’t say “slow count of 10”, I’ll just say hold the position.
Sit on the chair as far forward as you can because later you will want to rock back and forth a bit.
ARMS, CHEST, BACK
These exercises will be done in three groups of three to allow the individual muscles some rest between the exercises. At the same time, this allows you to get some aerobic results from isometric exercises, which are difficult to do.
Arm Exercise 1:
Hold one arm until it is by your side and create a 90 degree angle at the elbow in almost the classic “look at my muscle”. Put the palms of your hands together and, pull up with the first arm while you push down with the other end and hold. Return manual setting and repeat.
Chest exercise 1:
Place the fist of one hand in the palm of the other hand in front of your chest. Press them against each other, and hold them.
Back Exercise 1:
With hands still in front of you, grab hands, pull, and hold.
For set 2, repeat the isometric exercises with your hands in a low position, at or below your waist.
For Set 3, repeat the exercises with your hands in an elevated position.
Don’t worry about the form. You are doing this for you, and it doesn’t matter how you look. Also, as you become stronger, become more familiar with the exercises, and how they feel, you will begin to understand that you can focus the contraction where you want it.
I used the word “plus” because although the concentration of the next exercises is on the heart, or the middle of the body, you do a few things for other parts as well. We don’t do many of these situations.
Key Exercise 1:
Place your hands on top of your knees and, using your abdominal muscles as much as possible, press down, and hold.
Core Exercise 2:
Place your right hand on the outside of one knee and pull to the other side as if you were trying to turn to that side. Try to use your core muscles and just use your arm as if it were a “stick”. Keep. Then repeat going the other way.
Additional Exercises 1 & 2:
At this point, for a little break in my core exercises, I put my hands between my legs, press the backs of my hands against the inside of my knees, press out, and holding
When this is done, place your hands on the outside of your knees and press in and hold.
Core Exercise 3:
Place one hand on top of your opposite knee (right hand on left knee or left hand on right knee). Using your core (abdominal) muscles, press down and hold. Turn back and do with the other hand and knee.
Neck Exercise 1:
Place your hands in front of your forehead. Move forward with your neck and resist with your hands.
Neck Exercise 2:
Put your hands behind your head. Pull back with your neck muscles and pull against that with your hands and hold.
A VALUABLE LAW
Start standing up, BUT, just as you clear the chair, stop and hold for that slow count to 10.
Stand up, put the chair away and walk around the house for a minute or two.
Although at first you may just want to do the isometric exercises and let the rest go, if you want to get a little more aerobic effect, and, make the exercises more effective at the same time , add some movement to each exercise, just before the “hold”.
For example, in the arm exercises, I bend and extend my arms for about three or four times before I put them in the “hold” position. In the chest exercise, I move my arms in and out before I set up for the exercise. I try to do each movement as if I were moving into my position and just keep going three or four times.
I mentioned sitting forward on the chair. This is so you can rock back and forth before the abdominal exercises. For the neck, I move my chin to my chest and lift it up, or, look up at the ceiling and just my head back up.
Since I can put a lot of effort into each “hold”, I only do this exercise four times a week, two days on, one day off, two days on, and two day off However, you may have to play around, especially at first.
One thing is to really take care of it. Although there can be some soreness with any exercise, especially a new exercise, if you really feel pain, you are trying too hard. In fact, I recommend that for the first weeks you make the weight very light and gradually increase until you suffer from real resistance.
No rush. Since you are doing this small isometric exercise program, which probably only takes about 10 minutes or so, regularly it will start giving results soon. Now, you may not lose a lot of weight, or increase your strength significantly, but, you should notice a little more energy, and a looseness in your clothes after a few weeks.
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