Summary: <p class="p1">Let’s say you are a very fit person, someone who has exercised pretty much your whole life, and definitely for the past 10 years or so.<span class="Apple-converted-space"> </span>You do resistance exercise, aerobic or cardio as well, and you stretch religiously.<span class="Apple-converted-space"> </span>I will say that <em>you </em>need isometrics!</p><br> <p class="p2"> </p><br> <p class="p1">And, on the other hand, let’s say you are a elderly person who has never exercised much, and definitely not in the past 10 years.<span class="Apple-converted-space"> </span><strong>You really need isometrics!</strong></p><br> <p class="p2"> </p><br> <p class="p1">How can each of these diametrically opposed situations have the same solution?<span class="Apple-converted-space"> </span>The answer is simple- isometrics will enhance your fitness, <em>dramatically, </em>in a very large way, no matter what your fitness level.</p><br> <p class="p2"> </p><br> <p class="p1">Very dramatic strength increases can be realized, very quickly, and with very little risk or danger, simply by doing a simple series of isometrics regularly!<span class="Apple-converted-space"> </span>No special equipment is needed, or even a change of clothing, and it can be done anywhere, anytime, in very little time. </p><br> <p class="p2"> </p><br> <p class="p1">Isometrics have been shown to dramatically lower blood pressure, with no other changes in lifestyle.<span class="Apple-converted-space"> </span>Also, the strength increases also are beneficial for joints, strengthening the tendons and ligaments along with the muscles themselves.<span class="Apple-converted-space"> </span>Weight lifting pretty much <strong>bypasses </strong>the tendons and ligaments, concentrating on the bellies of the muscles first, which makes you more prone to injury.</p><br> <p class="p2"> </p><br> <p class="p1">Often, it is said that doing isometrics at a single angle only increases strength at that one angle. <span class="Apple-converted-space"> </span>Although technical true, if you simply do the same exercise at three angles- the start, the mid-point, and the near end-point of the motion, you effectively strengthen the entire strength curve!<span class="Apple-converted-space"> </span>I have found that a demanding, very effective isometric protocol takes about 10 minutes, total, to cover the whole body!</p><br> <p class="p2"> </p><br> <p class="p1">Here’s how you do it:<span class="Apple-converted-space"> </span>You will need a web cable, like a moving strap, at least 15 feet long.<span class="Apple-converted-space"> </span>About 2” wide is ideal; I use two moving straps I had that are each about 12 feet long.<span class="Apple-converted-space"> </span>I lay them on the floor, overlapping about a foot atop one another, and I step on the overlap, which locks them together.<span class="Apple-converted-space"> </span>Then, I grasp each strap, and run them overhead on each side, to where my hands are just above my shoulders, as if I am doing a military press with two dumbbells.<span class="Apple-converted-space"> </span>Then, I push upwards at about 80% or so of my power, for about 5 seconds.<span class="Apple-converted-space"> </span>Rest.<span class="Apple-converted-space"> </span>Repeat, for 6 seconds. Rest.<span class="Apple-converted-space"> </span>Repeat again for 7 seconds.<span class="Apple-converted-space"> </span>This is the protocol: 5,6, and then 7 seconds for each exercise in three positions. </p><br> <p class="p2"> </p><br> <p class="p1">Next, I just lower my arms to my sides, still holding the straps, and do the same thing with curls: bottom, middle, and top extension, 5,6,7 seconds, at each position.<span class="Apple-converted-space"> </span>After that, I do bent over rows by bending over with the straps still held in each hand, and do all three positions from there, 5,6,7. </p><br> <p class="p2"> </p><br> <p class=""></p>
