Notes

A Simple Seated Isometric Exercise Workout For Seniors

First of all, let me tell you that I am 70 years old and also have been achieving this basic exercise program, along with some other activities for several years.

Since you is probably not familiar with isometric exercises, just a quick run down.

These are exercises done where one muscle group, including the biceps (front of upper arm... curls the arm), pulls or pushes against either another muscle group, for example the triceps (back of upper arm... extends the arm), or, an immoveable object.

The muscle is tensed in contraction or extension for between seven and ten seconds.

I always do a slow count to 10, myself.

Caution, while the recommendation for most rapid results is to tense the muscle to 75% of its maximum capacity, you haven't any way of measuring this, and, initially, you are at greater risk of injury, so, as you start, just tense and soon you feel resistance and gradually you will begin to sense the "sweet spot". Also, supporting muscles will not be as strong as the main muscle being exercised, and you don't want to have to stop as you have injured some smaller muscle.

There exists a tendency during extreme effort to carry your breath.

That is another little guideline of mine. EASILY need to stop breathing to do this isometric exercise, I'm trying too much and risking injury... not just to the muscle, but to the center.

The goal is to help you to get, and stay, in shape, not make you into a professional athlete. Isometric exercises shouldn't be your only exercises. You should walk or do other styles of aerobic activities, at the very least. It's also smart to do some exercises that actually require movement, as an isometric exercise contraction does not exercise a specific muscle through its entire range.

That's why, by the way, I really do some exercises of the same muscle in various positions.

At the end of the workout itself, I will give you a couple of hints to boost your result, both with the isometric exercise workout itself, sufficient reason for adding a little bit of aerobic activity along the way.

THE WORKOUT

Get hold of a sturdy chair without arms. Kitchen table style can do. Set it constantly in place.

Now, walk throughout the house for just a few minutes to "get the blood flowing".

You will need to do the exercises one immediately after another, once the body is acclimatized to the isometric workout, but, at first, don't push it and always take as much rest between exercises as you need. This is supposed to help you get healthier... not push you into becoming an Olympic level athlete... or having a coronary attack.

Slowly lower you to ultimately a seat on the chair... BUT...

Just before you're actually seated but still in sort of a skier's pose, stop and hold position for a slow count of 10.

To save time, and typing, from now on, I won't say "slow count of 10", I will just say to contain the position.

Sit on the chair as far forward since you can as later you should rock back and forth a little.

ARMS, CHEST, BACK

These exercises will undoubtedly be done in three groups of threes to allow individual muscles rest a bit between the exercises. At the same time, this allows you to get a small amount of aerobic results from isometric exercises, that is hard to do.

First set:

Arms Exercise 1:

Hold one arm so that it is at your side and forms a 90 degree angle at the elbow in almost the classic "look at my muscle". Put the palms of one's hands together and, pull up with the first arm while pushing down with the other and hold. Reverse hand positions and repeat.

Chest Exercise 1:

Put the fist of 1 hand into the palm of the other before your chest. Push them against each other, and hold.

Back Exercise 1:

With hands still in front of you, grasp hands, pull, and hold.

For Set 2, repeat the isometric exercises together with your hands in a minimal position, at or below your waist.

For Set 3, repeat the exercises together with your hands in a high position.

Don't be worried about form. You are doing this for you personally, and, the method that you look doesn't really matter. Also, as you obtain stronger, become more acquainted with the exercises, and how they feel, you will begin to realize that you may concentrate the contraction where you need it.

CORE PLUS

I used the term "plus" because as the concentration of the next exercises are on the core, or middle area of the body, you may be doing a few things for other parts as well. We shall not be doing multiple positions of these.

Core Exercise 1:

Put your hands on top of your knees and, using your abdominal muscles whenever you can, push down, and hold.

Core Exercise 2:

Put your right hand externally of 1 knee and pull towards the other side as if you are trying to submit that direction. Try to use your core muscles and just use your arm as if it were a "stick". Hold. Then repeat going the other way.

Plus Exercises 1 & 2:

At this time, for a mini-break in my own core exercises, I put my hands between my legs, press the backs of my hands against the insides of my knees, press outward, and hold.

When that is done, put the hands on the outside of one's knees and press inward 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). Making use of your core (abdominal) muscles, press down, and hold. Reverse and do with another hand and knee.

NECK

Neck Exercise 1:

Place your hands against the front of one's forehead. Push forward together with your neck and resist together with your hands.

Neck Exercise 2:

Put your hands behind your mind. Pull back together with your neck muscles and pull against that with your hands and hold.

LAST EXERCISE

Start to operate, BUT, in the same way you clear the chair, stop and hold for that slow count to 10.

Operate, put the chair away and stroll throughout the house for two minutes.

TIPS

While at first you might would like to do the isometric exercises and let the rest go, if you need to get a bit more aerobic effect, and, make the exercises more effective at the same time, put in a little movement to each exercise, just before the "hold".

For instance, in the arm exercises, I alternately curl and extend my arms for approximately 3 or 4 times before I put them in the "hold" position. In the chest exercise, I move my arms in and out before I actually setup for the exercise. I make an effort to make each move as though I were getting into position and just keep going 3 or 4 times.

I mentioned sitting forward on the chair. click is so that you can rock back and forth before the abdominal exercises. For the neck, I move my chin to my chest and raise it up, or, look up at the ceiling and straighten my return up.

HOW OFTEN?

Since I can put a lot of effort into each "hold", I only do that workout four times a week, two days on, 1 day off, two days on, and two days off. However, you may have to play around, especially at first.

One thing to really look out for is soreness. While there can be a little soreness with any type of exercise, particularly a new one, if you are really feeling pain, you're trying too hard. In fact, I recommend that for the first few weeks that you make the pressure fairly light and gradually increase it and soon you are experiencing real resistance.

No hurry. The fact that you are doing this little isometric exercise program, which probably only take about ten minutes or so, on a regular basis will soon commence to provide results. Now, you may not lose a lot of weight, or boost your strength greatly, but, you should notice a little more energy, and a looseness in your clothes following a few weeks.

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