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A Simple Seated Isometric Exercise Workout For Seniors
First of all, let me tell you that I am 70 years old and have been doing this basic exercise program, along with some other activities, for several years.
Since you may not be familiar with isometric exercises, just a quick jog.
These are exercises where one muscle group, for example the biceps (formerly the upper arm… rotates the arm), pulls or pushes against another muscle group. ), or something immovable.
The muscle is tensed in contraction or extension for between seven and ten seconds.
I always do a slow count of 10 myself.
Warning, while the recommendation for very fast results is to tighten the muscle to 75% of its maximum capacity, you have no way to measure this and, in the beginning, you are at risk of injury, from so, when you start, just push until you feel the resistance and gradually you will start to feel the “sweet spot”. Also, the support muscles may not be as strong as the main muscle being worked, and you don’t want to stop because you’ve injured some smaller muscles.
Tendency to rest during exertion.
This is another little rule of mine. If I have to stop breathing to do a particular isometric exercise, I’m working too hard and risking damage…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 never be your only exercises. You should at least walk or do other types of aerobic activities. It’s also a good idea to do some exercises that actually require movement, since an isometric exercise contraction doesn’t work a specific muscle throughout its range.
So, by the way, I do some exercises of the same muscle in different positions.
At the end of my workout, I’ll give you some tips to improve your results, both by doing isometric exercise itself, and by adding a little aerobic activity to the process.
Get yourself a sturdy chair without arms. The kitchen table style will do. Set in position.
Now, walk around the house for a minute or two to get the blood flowing.
You’ll want to repeat the exercises as your body acclimates to the isometric work, but, at first, don’t overdo it and always rest as much as you need between exercises. This should help you get healthier… not make you an Olympic level athlete… or have a heart attack.
Slowly lower yourself into the chair… BUT…
Just before you actually sit down and are still in the skier’s position, stop and hold your position for a slow count of 10.
To waste time and write, from now on, I will not say “number 10 slow”, I will just say stay on the position.
Sit on the chair as far as you can, because later you’ll want to lean back and forth a bit.
CHIN, CHEST, FOREHEAD
These exercises will be done in three sets of three to give individual muscles some rest between exercises. Also, this allows you to get less aerobic results from isometric exercises, which is difficult to do.
Arms Exercise 1:
Hold one arm so it’s at your side and make a 90 degree angle at the elbow in an almost classic “look at my muscle” style. Place your palms together and pull up with the first arm while lowering and holding with the other. Reverse hand positions and repeat.
Chest Exercise 1:
Put one hand in front of your chest in the palm of the other hand. Push them against each other and hold them.
Back Exercise 1:
With the hands still in front of you, grasp, pull and hold.
For Set 2, repeat the isometric exercises with your arms in a low position, on or below your waist.
For Set 3, repeat the exercise with your arms in an elevated position.
Don’t worry about the form. You do this for you, and how you look doesn’t really matter. Also, as you get stronger, more familiar with the exercises, and how they feel, you’ll start to figure out where you can tighten the contraction.
I used the word “plus” because while the focus of other exercises is on the core, or mid-body area, you’ll be doing a few things for other parts as well. We will not do many of these positions.
Basic exercise 1:
Place your hands on your knees and use your abdominal muscles as much as possible, push down and hold.
Basic exercise 2:
Place your right hand on the outside of the knee and pull it to the other side as if you are trying to turn to that side. Try to use your core muscles and just use your arm as a “stick”. stop Then repeat going the other way.
Additional Exercises 1 and 2:
At this point, to take a little break from my core exercises, I put my hands on my hips, the backs of my hands on the inside of my knees, and hold on the outside.
When this is done, place your hands on the outside of your knees and push them in and hold them.
Basic exercise 3:
Place one hand on your opposite knee (right hand on left knee or left hand on right knee). Use your core (abdominal) muscles, squeeze, and hold. Reverse and do it with the other hand and knee.
Neck movement 1:
Put your hands in front of you. Lean forward with your neck and support yourself with your hands.
Neck movement 2:
Put your hands behind your head. Pull back with your neck muscles and pull and hold against it with your hands.
Begin to stand up, BUT, as you lift the chair, stop and hold for that slow count of 10.
Stand up, sit down and walk around the house for two minutes.
While you may initially just want to do isometric exercises and leave the rest, if you want to get a little more aerobic effect, and, at the same time, make the exercises more effective, add a little bit of movement to each exercise, just before “closing” “.
For example, in arm exercises, I rotate and extend my arms 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 actually set myself up for the exercise. I try to do each movement as I go and only hold three or four repetitions.
I mentioned sitting forward on the seat. So you can roll back and forth before abdominal exercises. For the neck, I move my chin towards my chest and lift it up, or look at the ceiling and bring my head back up.
Because I can put so much effort into each “catch”, I only do four times a week, two days on, two days on, two days off. However, you may need to play around, especially at first.
Something to really watch is pain. While any type of exercise, especially a new one, can be a little sore, if you’re really feeling the pain, you’re trying too hard. In fact, I recommend that in the first few weeks you take the pressure lightly and gradually increase it until you find real resistance.
No rush. The fact that you do this little isometric exercise program, which may only take 10 minutes, regularly will start to produce results in no time. Now, you may not lose a lot of weight, or gain a lot of strength, but you should notice a little more energy, and looser clothing after a few weeks.
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