Isometric exercises are exercises that are done by holding the muscle tight in a pose for a period of time. Sucking in your tummy and holding for as long as you can, for example is a great Isometric exercise. These exercises have long been used as a way to build strong muscles and improve health. Believe it or not, Yoga is based on the principle of Isometric exercise. The nice thing about Isometric exercises is that you don't need to spend a dime to do them, you don't need any equipment or props and you can do them anywhere you are, even from a hospital bed!
Let's take a look at how they work.Unlike Isotonic exercises, which involve contraction and extension of the muscles and joints to build strength, Isometric exercises build muscle by using pressure of the body either against itself (such as in holding a yoga pose) or against another object such as a wall or the floor. Isometric exercises, particularly when combined with weights are a superb way to build muscle and strength.
So how can a person do these exercises from a bed? The answer is simple. All you you have to is tighten your muscle and hold it for as long as you can, then relax. So say, for example, you've broken your leg and you're stuck in bed for a few weeks. No problem! you can tighten and hold every muscle of your body (you may want to check with the doc before using the muscles in the broken leg first, though) beginning at your feet and working all the way up to your head for a total body workout. It won't replace your cardio workouts, but it will certainly help build muscle and help keep other muscles from becoming atrophied.
For people who are more active, here are a few suggestions to build muscle just doing your normal, everyday activities.
Getting ready for work:
Tighten your biceps and hold while brushing your teeth or driving. to work out your arms. Tighten your gluts and leg muscles and hold while you're in the shower to tone legs and your butt.Suck in your tummy and hold while making your coffee, getting your things ready and even while driving to work.
Throughout the day:
Each time you take a trip to the restroom, use the time you are walking to get a good workout.
As you walk, hold specific muscles for as long as you can. Sucking in your tummy as you walk is a fabulous way to burn that belly fat and get that 6-pack you've been longing for.
Use other activities to build muscle whenever you can. Standing in line, sitting at a desk, driving, even eating your lunch, all provide great opportunities to tighten and hold muscles in your legs, arms, face, buttocks, and your tummy.
Want lean, sexy legs and strong joints? Go barefoot! Wearing shoes actually prevents the body from using some muscles in the feet. So going barefoot every chance you get, will help you use those muscles to keep your legs looking lean and toned.
As you build muscle, try adding some weight or resistance when you can. Tighten your arms and hold out that ream of paper while you walk over to the copier. Bend your knees slightly as if squatting and tighten your thigh muscles while waiting in line. A slight bend won't even be noticeable to others, but it will create enough resistance to really give those muscles a good workout! Alternatively, stand on your tip toes while tightening your calf muscles. Before leaving your office, take a quick 2 minutes to lean and press your arms into while tightening the muscles in your arms, shoulders and back. Don't forget to use the drive home to work out too!
Every little bit helps and you will be surprised at how much of a workout you can actually get in by the end of the day! Check back with us tomorrow for more exercise tips!
Until then,
Be well!
No comments:
Post a Comment