#Isometric senior workout | Explore Tumblr posts and blogs

eazy-group · 2 years ago

Text

Exercise & Fitness - Harvard Health

New Post has been published on https://eazyfitness.net/exercise-fitness-harvard-health/

Exercise & Fitness - Harvard Health

Why is exercise so important for seniors?

Whether you were once much more physically active or have never been one to exercise regularly, now is a great time to start an exercise and fitness regimen. Getting and staying in shape is just as important for seniors as it is for younger people.

Why is exercise important for older people? Getting your heart rate up and challenging your muscles benefits virtually every system in your body and improves your physical and mental health in myriad ways. Physical activity helps maintain a healthy blood pressure, keeps harmful plaque from building up in your arteries, reduces inflammation, improves blood sugar levels, strengthens bones, and helps stave off depression. In addition, a regular exercise program can make your sex life better, lead to better quality sleep, reduce your risk of some cancers, and is linked to longer life.

Many older adults hesitate to get moving because they’re unfamiliar with the types of exercise and fitness that are effective and safe, and aren’t sure how much exercise they need to do. The good news is that any kind of movement is better than being sedentary, so there’s nothing wrong with starting small and working your way up to longer workouts. Your goal should be no less than 150 minutes of moderate intensity activity per week, but if you can’t start at that level, work up to it (and then past it). While there are many dedicated forms of exercise and fitness for adults, you also want to stay physically active throughout the day by taking the stairs, doing yard work, and playing with your grandkids.

When it comes to exercise and fitness for seniors, most can begin without consulting a doctor—but there are exceptions. If you have a major health condition like diabetes, high blood pressure, heart or lung disease, osteoprosis or a neurological disease, definitely talk to your doctor first. People with mobility issues such as poor balance or arthritis should also get advice from their doctor.

What are the best types of exercise?

While there are endless forms of exercise, experts categorize physical activity into four broad types based on what each calls upon your body to do and how the movement benefits you.

Aerobic exercise is marked by an increased heart rate. Although most aerobic exercises require you to move your whole body, the main focus is on your heart and lungs (Aerobic exercise is often called “cardio” because it challenges and benefits your cardiovascular system). Activities like walking, swimming, dancing and cycling, if done at sufficient intensity, get you breathing faster and your heart working harder. Aerobic exercises burn fat, improve your mood, reduce inflammation and lower blood sugar.

Strength training, sometimes called resistance training, should be performed two to three times a week. Squats, lunges, push-ups and the exercises performed on resistance machines or using weights or bands help maintain and even build muscle mass and strength. Strength training also helps prevent falls, keep bones strong, lower blood sugar levels, and improve balance. Do a combination of both isometric and isotonic exercises. Isometric exercises, such as doing planks and holding leg lifts, are done without movement. They are great for maintaining strength and improving stability. Isotonic exercises require you to bear weight throughout a range of motion. Bicep curls, bench presses and sit-ups are all forms of isotonic exercise.

Stretching exercises keep your muscles and tendons flexible, preserve your posture, and improve mobility, especially as you age. Stretching can be done every day.

Balance exercises call on the various systems that help you stay upright and oriented, such as those of the inner ear, vision and muscles and joints. Tai chi and yoga are great forms of balance exercises that can help you avoid falls and stay independent well into your senior years.

How much exercise do I need?

How much exercise you should be getting depends on several factors, including your current level of fitness, your fitness goals, the types of exercise you’re planning to do, and whether you have deficits in such areas as strength, flexibility or balance.

As a general rule, 150 minutes of moderate intensity aerobic activity (or 75 minutes of vigorous exercise) is recommended as a weekly minimum. As you become more fit, you’ll want to exceed that in order to reap maximum benefit. A natural way of splitting up the 150 minutes might be to do a 30-minute session five times per week, or you can break it up and do two 15-minute sessions during a single day. Adopt whatever schedule fits your lifestyle.

For strength exercises, aim to work all your major muscle groups twice to three times each week, leaving 48 hours between each workout for recovery. If you do “total-body” workouts, that’s two sessions per week. If you choose to split your workouts to target a specific muscle group (e.g., “leg day”), that will require more frequent workouts. Just make sure you’re leaving 48 hours of rest before you re-work a major muscle.

If you have noticed problems with your balance, such as unsteadiness, dizziness, or vertigo, talk to a healthcare provider for recommendations about balance-specific exercises. Get in three half-hour workouts each week in addition to a 30-minute walk at least twice weekly.

It’s best to stretch after you have warmed up for a few minutes, or perform stretching exercises after you completed your workout. When stretching each muscle group, take it slow and steady, release, repeat again.

But how much exercise is too much? You should expect a little muscle soreness after workouts, especially in the beginning. But if you find that your body is simply not recovering between workouts, you may be overtraining. Remember that seniors need more recovery time than younger people. With the exception of “welcome” muscle soreness, an exercise program should make you feel good. If it doesn’t, you’re probably overdoing it. That doesn’t mean you should quit, only that you should dial back the intensity or frequency of your workouts until you hit the “sweet spot” in which you’ve “tired out” your body but then recovered enough to tackle your next session with enthusiasm.

What are the benefits of exercise?

A smartly designed exercise program will benefit your body and mind in innumerable ways.

The benefits of exercise on mental health are well documented. For example, one major study found that sedentary people are 44% more likely to be depressed. Another found that those with mild to moderate depression could get similar results to those obtained through antidepressants just by exercising for 90 minutes each week. The key appears to be the release of brain chemicals such as serotonin and dopamine, which help lift mood and combat stress.

We’re all familiar with exercise’s ability to improve cardiovascular health. But how does exercise lower blood pressure? Interestingly, when you stimulate your circulatory system through aerobic exercise, you’re temporarily increasing your blood pressure by forcing the system to work harder—but when you’ve finished exercising, your blood pressure drops to a lower level than it was before you began.

Many people think of exercise as an integral part of weight loss—and, although diet is also extremely important, they’re not wrong. But what exercise burns the most calories? Generally, aerobic exercises (cardio) are great for expending calories and reducing fat. But don’t overlook the effectiveness of strength training, which optimizes your body’s ratio of lean muscle to fat (It’s also the best exercise for bone strength). There’s no Holy Grail when it comes to a single best weight-loss exercise. The best exercise to lose weight is the one you’ll do consistently. Whatever gets your heart rate up and gets your body moving—while having fun and staying motivated—is the exercise that will help you shed pounds.

What if my exercise ability is limited?

Everyone can and should do some form of exercise, even if they face severe limitations. Experts have designed specific exercises for seniors that are low-impact, safe and able to be done even from a sitting position if necessary.

If you’re concerned about fall risk, balance exercises for seniors can be done holding onto a chair or doorframe. For example, standing behind a chair, you can hold its back and lift one leg to about the height of the middle of the calf of the other leg while tightening your abdominal muscles. As you progress, you might try holding the chair with just one hand and eventually letting go of the chair.

Even core-strengthening exercises for seniors can be adapted to those with limited abilities. For example, a standard plank is done by holding yourself parallel to the floor with only your forearms and toes touching the mat. An easier version allows you to also place your knees on the mat. But a still easier method is to do the plank while standing and leaning forward. You put your elbows and forearms on a desk, table or wall while resting on the balls of your feet and keeping your back straight.

There are a variety of stretching exercises for seniors to suit people of different abilities. If holding poses on your hands and knees is out of the question, you could try a full-body stretch in which you lie on your back, straighten your legs and extend your hands along the floor past your head. Some stretches can be done while seated, such as overhead stretches and neck rotations.

In fact, other types of exercise also can be done from a seated position. Other chair exercises for seniors include bicep curls (with dumbbells or elastic bands), overhead dumbbell presses, shoulder blade squeezes, calf raises, sit-to-stands (chair squats) and knee extensions.

What exercises are best for heart health?

The best exercise program will incorporate both aerobic and strength training, since that’s the best way to strengthen your entire body, improve your endurance and ensure your long-term health. But if your main concern is how to improve cardiovascular health, then you should put a premium on cardiovascular exercises that force your heart and lungs to work harder, sending oxygen to your cells. While strength training certainly does have cardiovascular benefits, cardio workouts excel when it comes to reducing blood pressure, maintaining the health of the inner walls of your arteries, releasing enzymes that break down blood clots, and even promoting the growth of new arteries feeding the heart.

Regular aerobic exercise also significantly lowers the risk of type 2 diabetes. Although diabetes usually isn’t thought of as a heart problem, a lower risk of diabetes also lowers the risk of heart disease, since high blood sugar takes a toll on blood vessels and the nerves that control the heart. When you exercise, you call on your body’s cells to take glucose (sugar) out of the blood, which they do by becoming more sensitive to insulin, the hormone crucial to glucose metabolism. That means your cells remain insulin-sensitive long after you’re finished exercising. And since obesity is a significant risk for diabetes, exercises that help you shed fat—especially around your middle—will help you keep diabetes at bay.

0 notes

itzabouthealth · 2 years ago

Text

The Best Exercises To Control High Blood Pressure

High blood pressure is a serious health condition that can lead to serious cardiovascular problems if left untreated. Fortunately, there are several exercises that you can do to help naturally control your blood pressure and improve your cardiovascular health. From aerobic exercises to strength training, these exercises can help you stay healthy and reduce your risk of developing high blood pressure. In this article, we will discuss the best exercises for naturally controlling high blood pressure and improving cardiovascular health.

1. Cycling

Cycling is the ideal solution if you’re searching for a convenient and entertaining workout. Cycling is a highly recommended form of exercise for people with high blood pressure, particularly because it helps reduce blood pressure stiffness and promotes smoother blood flow. According to some studies, riding regularly may even help lower blood pressure by as much as 10 mmHg, or roughly the same amount as certain prescription drugs.

For the best benefits, the American College of Cardiology suggests aiming for 40-minute sessions with moderate to strenuous exertion per week. Even if you don’t have a bike, you can still reach your goal by enrolling in a fun spin class.

2. Brisk walking

If you have been diagnosed with hypertension, the easiest exercise to begin with is walking. It is also one among the activities that is most frequently advised for lowering blood pressure, particularly for those who are between the ages of 50 and 60. A moderate-intensity aerobic activity called brisk walking uses more powerful muscle groups and expends enough energy to result in weight loss. The best amount of brisk walking for lowering blood pressure is 30 minutes each day. You might include jogging in your regimen a few times a week if you have gained a certain amount of stamina.

3. Isometric exercise

This is the closest thing to tricking your way to lower blood pressure that is possible. It has been found that isometric exercises, such as holding planks or squats, is a particularly effective method for lowering blood pressure. And why is it dishonest? You may do it while watching your favorite TV show because it is that simple. One kind of isometric exercise can be carried out by grasping a tennis ball or anything else that provides sufficient pushback resistance.

Isometric workouts can produce beneficial effects in as little as five weeks. You should squeeze for a maximum of two minutes at a time. Each hand should be squeezed four times, with a one to four minute pause in between each squeeze. To truly lower your blood pressure, combine isometric exercises with some of the advice listed below. Isometric exercises should only be a small component of your overall fitness regimen.

4. Bent-Over Row

With posture and hip flexion, this exercise helps to tone and develop the muscles in the upper and lower back. According to Kordecki, this exercise also works the pulling muscles, which are crucial for daily activities.

Start with a stance at shoulder width, holding a weight in each hand that, with some difficulty, you could lift for 15 to 20 repetitions, but not so much that you felt the strain. Your palms should be pointing in the same direction as you hold the weights at your sides. Your core should remain tight as you slightly flex your knees and lean forward at the waist. Pull the dumbbells up toward your chest while maintaining them close to your sides after your upper body is bent at a 45-degree angle.

5. Swimming

Swimming is another activity that works vast muscle groups and burns a decent quantity of calories. In addition, swimming is beneficial for unwinding and reducing stress if you have high blood pressure. It particularly helps senior people who complain of knee pain when engaging in other forms of exercise like walking or jogging. It not only enhances blood vessel performance but also maintains the body’s temperature, which can change during exercising.

#The Best Exercises To Control High Blood Pressure #best exercises to control high blood pressure #lower blood pressure #reduce high blood pressure #exercises to lower blood pressure

0 notes

maderotherapy1 · 4 years ago

Text

Benefits Of A Whole Body Vibration Machine

Neuromuscular training is offered by a vibration machine to improve muscular strength, power and balance. There is a platform on the machine for standing and sitting. The user can control the frequency of the vibrations (speed level) and length of time used according to his fitness level and particular needs. The vibrations' intensity increases with higher frequency levels. The un-weighted strength exercises like push-ups and squats can be performed while using the machine.

Muscular Strength

There is an increase in the muscle growth by performing isometric exercises on the vibration machine, as seen on the exercise chart and video. Everyone, including seniors can benefit greatly from this. If you have knee osteoarthritis, you can increase your muscle strength by doing exercise positions such as lunges, dips, and squats for 60-90 seconds as little as 3 times per week.

Special Requirements

For people with various disabilities, who are unable to undergo regular strength training exercise, whole body vibration can offer them a great deal. They can strengthen their muscles, as well as receive many other exercise benefits, with little impact on their joints or stress on their cardiovascular system. People who have multiple sclerosis or suffer from Parkinson's disease can also take advantage of this machine to increase strength and stability, balance and flexibility. Even the very elderly can use and benefit from vibration exercise training. Users in their 90's are improving their quality and quantity of life by safely using whole body vibration 3 or more times per week. Know more natural massage tools

Flexibility

Vibration training increases flexibility. Synovial fluid is released into the joints within 90 seconds, resulting in lubrication that enhances movement. Also, the stiff muscles resulting from stiff joints are relaxed and loosened up to move more freely. As the circulation pumps oxygenation into the damaged joints, healing can take place. That is why there are several ways in which whole body vibration increases flexibility, range of motion and decreases joint pain. Osteoarthritis is one of the conditions that can greatly benefit.

Bone Density

As we know, bone density decreases in post-menopausal women, but that doesn't have to be the case.Studies show that with whole body vibration training, the deterioration can be thwarted. This reduces the chance of the occurrence of osteoporosis as a risk of post menopause.

Recovery

Muscle recovery is another benefit of the whole body vibration machine. Exercisers can recover from an intense physical workout by using the machine afterward, to prevent stiffness and soreness the next day. A relaxing way to massage those tired leg muscles after a long period of standing or sitting is to lay on the floor and rest the calves right on the rapidly moving platform. Ahhh, what relief!

Health and Anti-Aging

Vibration exercise greatly increases the lymphatic drainage, which results in cleansing the toxins from the body. The blood circulation is increased with the rapid muscle contractions, thereby increasing oxygenation to all the cells to repair and regenerate. Oxygenation plays a significant role in the prevention of disease and aging.

Therapy

Vibration Exercise results in elevated HGH (human growth hormone) levels. If you have undergone a surgery or suffered from an injury, healing is enhanced through these elevated levels. Athletic injuries are also treated with sports massage by using the vibration machine. Whole Body Vibration also makes neuromuscular reduction possible in various situations such as stroke, CP and MS.

1 note · View note

meditativeyoga · 6 years ago

Text

Yoga for Osteoporosis - An Interview with Loren Fishman, M.D. and Ellen Saltonstall

Osteoporosis is among the most extensive persistent conditions in the Western hemisphere. Exactly how does yoga aid counteract the impacts of bone loss and osteoporosis? In this interview, Dr. Loren Fishman as well as Ellen Saltonstall, co-authors of Yoga for Osteoporosis, discuss the outcomes of Dr. Fishman's research on yoga for weakening of bones and also a few of the factors to consider and also precautions for individuals with osteopenia or osteoporosis taking into consideration a yoga exercise technique.

Eva Norlyk Smith: You have written a book on Yoga for Osteoporosis and have conducted a major study on the bone-building benefits of yoga exercise on osteoporosis. What made you curious about this subject in the firsts place?

Loren Fishman: Weakening of bones is just one of the most widespread chronic conditions in the Western hemisphere, and it's tough to overemphasize its wellness results. Weakening of bones influences 44 million Americans. That's over half of everyone over the age of 50. It is HALF of all ladies of whatever age and also 25 percent of all males. It influences over 200 million individuals worldwide. So this is big time.

Osteoporosis creates a million fractures every year, many of which are vertebral fractures and also regarding 300,000 are hip cracks. We worry so much concerning bust cancer in females, however, in actuality the risk of a hip fracture is equivalent to the combined threat of bust, uterine and also ovarian cancer cells. And also it's not simply women who go to threat. For men over 50, although we listen to a great deal regarding prostate cancer, guys over 50 are in fact extra likely to have a hip crack than prostate cancer.

Fully 25% of the individuals that have hip fractures pass away. One more 25 percent go into an assisted living home never to leave, so fifty percent of people who acquire a hip crack have an extremely significant life change.

Eva Norlyk Smith: Exactly how does yoga aid counteract osteoporosis?

Loren Fishman: Well, let me count the methods. Most individuals have heard of Wolff's regulation: The architectonic, the architectural assistance of bone, follows the lines of pressure to which that bone is exposed. When bone cells get stimulated via being compressed or turned or extended, they generate more bone mass till that bone gets solid enough, to withstand the pressure. At that factor the pressure no more distorts the bone, and the bone-making cells quit making much more. What a remarkable feedback system. In weakening of bones, the bones flex much more, so pressure is a lot more efficient in boosting the cells to earn bone.

In short, like weightlifting, yoga works by worrying the bone. Yoga stimulates the bone with isometric tightening at almost every possible angle for long periods of time.

Ellen Saltonstall: Just what is usually overlooked in contemporary weight-training workout and absolutely when assessing the impacts of weakening of bones medications, is that there is a difference between framework as well as density. Dexa scans will obtain a measurement of thickness, yet they inform us absolutely nothing about the framework of the bone. Dense bone mass by itself doesn't always supply protection against cracks, unless the bone fibers are laid down in such a way to offer better toughness, the bone mass is not mosting likely to be very stable It resembles the distinction between a pile of steel light beams and also the George Washington Bridge. A bridge has been prepared by designers, so the light beams, when assembled, produce an efficient, completely incorporated framework, which could sustain significant quantities of weight-- because of the toughness developed by the structural interconnections.

In short, thickness as well as structure both issue for bone health. Sadly, we don't have hassle-free means to determine the structure of bones as of. We do have straightforward means to gauge the density. The weakening of bones medicines do function, they lower the danger of crack considerably, but the functional limitations of simply developing bone mass without correct structure and also stamina are completely ignored.

Loren Fishman: Yoga helps grow bone mass, however because yoga exercise positions draw and stretch the bones from every conceivable angle, yoga also might stimulate the development of a bone structure that has the ability to withstand better amounts of pressure, as well as several kinds of challenges.

As we talk about in our program, there countless various other crucial methods which yoga advantages individuals with weakening of bones, such as boosting equilibrium, muscle strength, series of motion as well as control, while reducing stress and anxiety. These are other vital advantages of yoga for people with weakening of bones since they each help in reducing the risk of falling.

Eva Norlyk Smith: Several yoga educators and yoga specialists run under the presumption that twisting postures must be stayed clear of by individuals with weakening of bones. Yet, you claim that spins are fine, also essential for people with weakening of bones. Might you clarify on that?

Ellen Saltonstall: It holds true that numerous people believe that twists are contraindicated. However, we have actually found that spins are extremely beneficial and also bring little bit, if any, danger. Spins provide such an in proportion stress to the vertebral body that it's not a crack risk. As well as though doctors caution their clients with weakening of bones never ever to do any type of turning, there seems to be no actual proof that spins are negative in and of themselves.

Of course, if you're turning and also lifting something at the exact same time, it's a different story. However, yoga exercise spins, as I stated, provide such a balanced stress, we feel that gentle, supported twists are risk-free to do as component of one's yoga exercise practice. And also they are crucial, because they give such a total stimulation to the vertebral body.

Loren Fishman: If you have certain various other back conditions, like a herniated disk, twists can be a problem. If all you have is weakening of bones, there's almost no other way of developing strength and promote bone development than revealing that vertebra to some stress. We do have to avoid forward flexes in individuals with weakening of bones, as well as the side bends they can do are limited. So benting the vertebra is just one of minority ways to obtain all the vertebrae under some compression and also promote bone growth in the vertebrae. This is extremely important, because a lot of weakening of bones fractures take place in the vertebrae.

Over the last Ten Years, we have given yoga techniques including twists to lots of, many individuals, normally over the age of 65, nearly all of which have actually had significant osteoporosis. This has been well over 30,000 hours of yoga. There hasn't been a single incidence of crack, Actually, nothing bad has actually taken place. We have not had one point go incorrect. This is something that both yoga teachers and yoga practitioners need to know.

Ellen Saltonstall: Obviously, the secret to getting the advantages of yoga is to make sure that the yoga exercise positions are performed with proper placement. Every joint in the body as well as every part of the body has an optimum placement as well as this is a clinical procedure. There are several yoga exercise designs that highlight this accuracy of alignment. If the joints are straightened effectively, not only do you obtain finest stimulation of the bones, however you have better equilibrium also. So one instance is the tops of the arms as well as the tops of the legs, i.e. the upper arm bone and also the thigh bone, both return in the outlets of the joints and also when they are rooted securely in the outlets of the joints, the congruency of the joints is better, it's stronger.

Another example of an alignment that we usually make use of is that the breast bones raises, and also this stops that stoop ahead pose that is generally seen in weakening of bones. So those are just 2 instances of placement, certainly, there are a great deal of alignment-based directions that we provide when instructing individuals with osteoporosis that are vital to obtaining the most effective, as well as best, results. For people with osteoporosis, just practicing yoga, without appropriate focus on alignment, could not be such a good idea.

Nothing in this meeting ought to be taken as clinical suggestions. Osteoporosis is a severe condition, always consult a doctor about any kind of medical concerns as well as before beginning any type of workout regimen.

Dr. Fishman is an M.D. as well as an Iyengar-trained yoga exercise teacher, along with the managing companion of Manhattan Physical Medicine and also Recovery. Ellen Saltonstall is an author, a yoga exercise specialist, a senior accredited Anusara yoga exercise instructor and also she holds a master's degree in the area of healing motion education.

#healing #meditation #Yoga #yoga works

2 notes · View notes

euroclass · 3 years ago

Text

Speed: the difference between Pro and Semi-Pro players

Research shows that soccer players spend more time walking and jogging in matches than in high-speed, high-intensity maneuvers, but it is recognized that these high-speed actions contribute significantly to match success.

Being able to accelerate quickly to get ahead or surpass an opponent is the key to gaining and maintaining possession of the ball, but what are the physical qualities to optimize your speed of acceleration?

Basic knowledge

Studies show that elite players cover distances between 9km and 14km in a 90-minute match, and that only 8-12% of the total distance includes high-speed or high-intensity action.

These bursts of speed or activity will occur every 70 seconds on average, and noticeable differences in sprint speed between elite and sub-elite players have been seen.

In the 5-meter linear (straight-line) sprints, elite players were found to be 0.03 seconds faster than sub-elite players and 0.12 seconds faster over 15 meters.

In a 40-meter sprint test incorporating pre-planned turns and direction changes, the difference between elite and sub-elite players was found to be 1.75 seconds.

Now you can see how small the gap between elite and semi-pro players really is in terms of speed – which is often considered the most valuable asset a player can have.

Despite their small gaps, such differences add up throughout the game, making them important to coaches and scouts in terms of their ability to influence play.

Understanding which physical qualities have the greatest influence on your linear and multidirectional acceleration rate will help you ensure that your workout is designed to optimize your performance in the field.

* Key point: you don’t know what you don’t know. The professional players of the best clubs have all the training designed around scientific principles. They don’t need to spend years finding out on their own, they are 100% focused on performance and trust the pros to show them what they need to do to keep improving. This is probably the way for them since the age of 10 . This is mainly why they are able to stay at this level and semi-professional players usually find it difficult to take the plunge. With each optimized session they complete, the gap between the semi-pro and the pros widens.

The latest football-specific research

A group of 26 professional footballers (all players from senior English Premier League teams throughout the 2015/2016 season), were chosen as subjects in a study to identify which commonly used football fitness assessments could provide a means to predict linear and multidirectional speed performance. .

The evaluations included:

IMTP tests (isometric mid-thigh pull)

CMY test (countermotion jump)

DJ test (jump jump)

Linear acceleration test

Multidirectional acceleration test

The following tests were performed in the same order by each player – CMY (two-legged then one-leg), DJ (two-legged then one-leg), IMTP, linear acceleration (20 meters in a straight line from a standing start with intermediate times of 5 and 10 meters), then multidirectional acceleration (pre-planned turns then reactive changes of direction).

IMTP or isometric mid-thigh pull:

Used as a measure of maximum strength, this test was performed with players standing on a portable strength platform positioned centrally on the floor under a power support bar.

Assuming a similar body position to performing the second pull of a power clean (knees bent, trunk flat and shoulders aligned with the bar), each player was instructed to pull as hard and as fast as possible. for about 5 seconds.

CMY jump or countermovement test:

Using a portable force platform, bilateral (two-legged) and unilateral (one-leg) CMJs were performed separately. Keeping the hands on the hips, players were to jump as high as possible after falling to an agreed countermove or pre-stretch depth by bending the knees.

DJs or hopping jumps:

DJs are commonly used to measure leg power and reactive strength. Using a 40cm plyometric box for bilateral jumps and a 20cm plyometric box for unilateral jumps, the RSI (Reactive Force Index) was measured on a portable force platform.

Players had to get off the box, land, then jump as high as possible before landing on the force platform. Arm swing was minimized by keeping the hands on the hips during the jump, and players were encouraged to minimize ground contact time and maximize the height of the jump.

Linear acceleration test:

From a hover start in a 2-point squat position, the players were timed a straight-line distance of 20 meters, with split times recorded at 5 and 10 meters. Each player was encouraged to run as fast as possible over the 20 meters aiming for a cone 2 meters beyond the finish line.

Multidirectional acceleration test:

A Y-shaped agility test was used to assess multidirectional acceleration. From a standing start, the players accelerated in a straight 7.5 meter sprint before cutting left or right to sprint an additional 7.5 meters to the finish line.

Planned turns, where players knew in advance which direction to run, were followed by responsive turns in which players had to respond to a light once the test was underway.

Findings of the evaluation

The peak power measurement recorded during the two-sided CMY test was found to be the only marker that could predict a player’s speed performance over distances of 5, 10, and 20 meters.

The maximum force measurement recorded in the IMTP test significantly predicted 20-meter sprint speed performance, but only in a straight line.

None of the benchmarks (IMTP, CMY, or DJ) predicted multi-directional speed performance.

The measurements recorded in the DJ test were found to be insignificant in terms of speed performance prediction.

Applying the results to your training

The results indicate that the CMY and IMTP tests provide the best way to predict your linear sprint speed, suggesting that improvements in these tests through proper training could lead to improvements in your acceleration speed in the field.

As it is known that there are differences in acceleration speed between elite and sub-elite football players, the results of the IMTP assessment suggest that the development of maximum strength could lead to potential improvements in your soccer performance.

However, none of the above evaluations (IMTP, CMJ, DJ) were found to be helpful in terms of predicting multidirectional sprint speeds.

Other studies have noted that while sprint speeds can be similar in elite and amateur athletes when direction changes are pre-planned, switching to reactive changes results in lower performance levels.

This suggests that cognitive rather than physical qualities may turn out to be better predictors of reactive change in steering speeds (and that more research is needed).

The bottom line

The results suggest that IMTP tests and CMY tests are the best predictors of acceleration speed in elite footballers.

Obviously, you may not have access to the equipment for these tests, but the important thing is to understand the training to be followed throughout your career in order to continue to progress in a straight line and in multidirectional speed.

The researchers’ conclusion was that training for maximum strength and lower body power has the potential to improve linear sprint performance and lead to better results in key tests used in professional clubs. such as IMTP and CMY tests.

However, the Multidirectional acceleration speed improvements can come down to cognitive rather than physical qualities.

We’re talking about the tiny differences between players who are already very conditioned … understanding details like this can set you apart from the rest of the pack.

#Speed Pro vs Amateur #Euroclass Soccer #Soccer #Football #Coach #Professional Soccer Coach

0 notes

thedailyhealthandexerciseso-blog · 4 years ago

Text

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 might not be familiar with isometric exercises, just a quick run down.

These are exercises done where one muscle group, for example 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 have no way of measuring this, and, at first, you are at greater risk of injury, so, as you start, just tense until you feel resistance and gradually you will begin to sense the "sweet spot". Also, supporting muscles may not be as strong as the main muscle being exercised, and you don't want to have to stop because you have injured some smaller muscle.

0 notes

entirebodyexercise · 4 years ago

Text

Athletic Training for Pre-Adolescents

I'm frequently come close to by moms and dads of sixth, seventh, and 8th quality students that ask yourself if resistance training is safe to begin with their child or daughter. In short, the answer is yes. Yet doing it ideal needs smart development, and parents and coaches of youth need to comprehend that sports development is a lasting procedure.

Kids have much more prospective for lasting success when best type and fundamentals are emphasized early on. When these principles are ignored, gaps in efficiency will end up being apparent in the kind of stalled development or injury, and will certainly require the athlete to downsize to address the issues.

Youth Don't Required to Specialize, Just Move

As moms and dads and trainers, we have a responsibility to give our kids the ideal chances in sporting activities and for living much more literally important lives. But specialized training is not where our young people should focus. High college will certainly offer plenty of opportunity and also stress for believes like striking lessons, pitching lessons, innovative strength, and also plyometric training.

These are my basic referrals to parents for their kid's athletic development:

Sit less

Limit screen time

Play many active games

Play outdoors (if they do not have scrapes, bumps, and contusions, they typically aren't being a youngster)

Don't focus on one sporting activity until late senior high school at the earliest

Limitation soda and also stay clear of making candy an alternative to meals

Kids have to move and also play. Our education and learning system is failing hereof. Play is fantastic for body and mind as well as is the very best means to establish a child athletically early on. If moms and dads recognize and apply these tenets and want more sports development, I advise they permit their child or child to attempt the adhering to exercise a couple of days a week on non-consecutive days.

Slow Is Smooth - Smooth Is Fast

For this workout to be efficient, emphasis needs to get on perfect form and technological execution. As in all sporting activities, the principles are fundamental. I've obtained the adhering to rule to direct this template from the Military's Standard Training: 'Slow is smooth, smooth is quick.' Damage the motions down up until they are smooth.

Perform the following 4-round circuit on 2-3 non-consecutive days a week. Aim to progress each week.

Plank: For time. No sagging in the hips. Back ought to be level adequate to hold cup of water.

Jump Rope: Twenty jumps minimum in the initial week. Development as needed.

Inverted Row: Isometric hold at the top with elbows at 90 levels. Your youngsters can additionally hang from a pull up bar. If they could do 5 or more full reps with excellent type, they could progress to where the body is still and the motion just originates from the elbows tracking back.

Wall Squat x 5: Practice staying on heels and also obtaining closer to wall surface. Arms inside thighs.

Hand-Elevated Push Up: Once they can do 12 flawlessly, progress to ground. Hips cannot droop and elbows must track backwards. If you can not do an ideal raise, do a rise isometric hold with joints at 90 levels for time.

Wall Sit: For time. The legs and hips have to go to a 90-degree angle for this to be beneficial.

Finish the workout with 5-10 twenty-yard sprints. These are fantastic to do barefoot on a surface without rocks as well as sticks that is somewhat irregular. Shoes make it possible for youngsters to heel strike, an inadequate strategy that is dreadful for shins and will certainly slow your children down immensely. One more alternative is to run up hillsides. Sprints educate the body to synchronize as well as discharge electric motor systems quicker as well as extra efficiently.

A few tips:

Holds: All holds are proceeded for time in increments of five seconds. The goal is 1-minute holds.

Reps: All associates are proceeded till kind breaks. No great comes from a representative with poor type. This interest to information could be considereded as over the top, yet form is the main element for performance and injury prevention.

Tracking Progress: Youngsters are less most likely to obtain burnt out if they could take pride in their initiative. Log each exercise so they can see their development. Take video clip on your phone and show them just how much they are improving. Inform them they are 'technicians,' or contrast their concentrate on the basics to among their favored professional athletes. All these help students take pleasure in the process.

REMEMBER, THIS Remains In ADDITION TO THEIR PLAYTIME. IT'S NOT A SUBSTITUTE.

Print a few duplicates of this log to help track progression:

Click the image for a printer-friendly version.

Lay Perfect Bricks, Construct a Perfect Wall

At my school, we have a quote from Will Smith that we accept:

' You don't try to build a wall. You don't set out to develop a wall. You don't claim 'I'm going to construct the largest, baddest, biggest wall that's ever before been built.' You do not begin there. You state 'I'm gon na lay this block as completely as a brick can be laid,' as well as you do that every day, and soon you have a wall surface.'

Training adolescents is all regarding progression. Stamina gains will certainly be fast in the beginning, however they will certainly quickly plateau. Help children establish the best state of mind by stressing that strength as well as conditioning is a long video game that takes uniformity with time. Process-oriented objectives work. Establish the foundation early by educating youngsters how you can concentrate on development as well as great mechanics, et cetera will follow in time.

Why shouldn't children train for specific sporting activities early?

Don't Race: The Expense of Very Early Sports Specialization

#exercise #work out #work out plans #workout

0 notes

cassefit · 6 days ago

Text

20-Minute Strength Workout: Static exercises seniors — yes2next

To get started static exercises seniors, follow a guided routine like the 20-Minute Strength Workout offered by Yes2Next, which features safe and effective exercises tailored for seniors. More: https://yes2next.com/fitness-joy/20-minute-strength-workout-isometric-exercises-for-seniors

#staticexercisesseniors #seniorworkouts #gentleexercises #exercisesforseniors #exercises #oldageexercises #seniorfitness #workoutforseniors #yes2next

#gentle exercise for beginners #static exercises seniors #exercise #yes2next

0 notes

thecoroutfitters · 7 years ago

Link

Written by R. Ann Parris on The Prepper Journal.

Editors Note: Another guest contribution from R. Ann Parris to The Prepper Journal. As always, if you have information for Preppers that you would like to share and possibly receive a $25 cash award as well as be entered into the Prepper Writing Contest with a chance to win one of three Amazon Gift Cards with the top prize being a $300 card to purchase your own prepping supplies, enter today.

Get In Shape

No, really. With absolutely nothing to your name, you can be better off than a quarter if not half the preppers with gear, land, and partners. Want a little ‘for example’? How about the huffing and puffing we hear when folks run from the cold or rain? Or are forced to hustle to catch mass transit of some kind?

There’s the muscle injuries and heart attacks that get warned about ahead of winter storms. There’s a lesser publicized set of aches that even active homesteaders work through at the beginning of spring or late summer and autumn as we get back in to full swing – doing more than shoveling snow, poking in checking on things, hauling feed to the (usually) closer barn than to and around pastures. Every year, there are hikers who end up overextended and in distress.

We shake our heads at news stories when people put themselves in sucky situations. Let’s make sure we’re not one of them sometime in the future.

Get in Shape for WORKING

General physical ability can be helpful, and it’s a leg up, for sure. However, there’s gym fit and there’s street-woods fit. Gear your “workouts” to things you’ll be doing. You can also find exercises that directly relate to activities you expect.

Mix up your walking/packing/jogging/sprint surfaces. If you live rural and plan to cut cross-country if you’re away from home, sure, focus on the “natural” surfaces around you. Don’t ignore hardtops, but they’re less important for one-time, single-digit day-count packing. If you live or work in a lot of urban environments, though, make your training more fifty-fifty.

Walk on the sides of ditches and in loose leaves to build your ankles up. Sandy beaches offer a variety of challenging textures that can also help seriously strengthen legs and ankles depending on where in the tide line or above it you exercise and run. It’ll be helpful in snow and ice as well, and in tilled gardens or hand-harvesting hay and grains and big bean plots.

Those strong ankles will also be an aid in keeping your balance anytime you lose it – like if you anticipate ever getting shoved or tripped.

If you live somewhere floods are a risk or where you get a fair bit of snow, start plowing through some water if any’s available. You may be able to find times of day or parts of parks where you won’t attract attention slogging through a little stream or knee-deep in lake, bay, or marsh water. You may also be able to find an affordable YMCA or similar pool, although you’ll be “stuck” with waist-high instead of the more-unique pulls of calf- and knee-high slogging. (Please watch for snakes that will be annoyed with you and wear good sneakers.)

Go slow – this isn’t a sprint, it’s preparing you for winter work and bug-outs, not a footrace. Steady, certain steps are the biggie, and developing the muscles. Don’t be too ambitious at first. Rushing is a broken ankle or wrist and be careful waiting to happen. Be smart in cool weather – hypothermia doesn’t require freezes.

You can find gym equipment or band workouts that can help you build muscles for raking and shoveling, swinging an ax, or hauling and pushing carts and wagons. Bands require an investment, and there are contrasting opinions about them, but they’re affordable and compact – exercise anywhere.

Boxing and kick boxing exercises abound on the internet. Both build an enormous amount of core strength.

A gallon of water weighs about eight pounds. (Start with a half-gallon or liter, please.) If we get milk, we can get weights at home without spending an extra penny or having to build in time to go somewhere. When you’re ready for more, look around your environment for pipes, golf clubs, sturdy pruned limbs, etc., that can be used to create a bar. (Duct tape them – sliding weight, even “just” 8-16 pounds, is a recipe for an injury.)

Do Exercises Correctly

Do weight, stretching, and isometric exercises slowly. Use a mirror to check your form. When your form is muscle memory, close your eyes and concentrate on the feel.

Bucking, rocking, kipping or whatever you want to call them are not only cheating yourself. They’re also an injury waiting to happen. You also work more of your muscles, longer and harder, by working them slowly.

Build the Right Strengths

Start with low weights and high reps. Keep those high reps and slow motions even when you advance in weight. Practice holding at each point, and stopping midway for holds, too.

There are the instant-action parts of homesteading and camping/packing/paddling, absolutely: that moment when you heave the pressed hay up and over, to stack or to carry, or slinging a bag of feed up and over your shoulder, shoving off rocks or getting flipped backwards. There are “power pops” when you stress your tool maintenance guy and your body taking bypass pruners to tough wood and at funny angles.

However, many of our tasks are endless repetitions – raking, forking, shoveling, paddling, hauling a rope of a beaver slide or pulley lift to get hay or straw to a loft or hoist an animal for butchering.

In low-power or no-power situations, and low- or no-noise situations, there’s also hand sawing – which is a fast action, but a lot of it. There’s things like rocking a garden weasel back and forth, and push-pull lawn cutting with a rotary mower. There’s the bent or crouched schnick-schnick-schnick-turn-toss-schnick-schnick-schnick of harvesting grains or hay or straw, or gathering small branches or vines, or trimming down tree feeds for livestock.

Do, absolutely, work some of the hand-and-footwork speed drills, too. There are times when higher weights and quick motions do come into play.

I have to have the “snatch” strength to catch that ladder before it tips, or to snag a tree when rotting stuff gives way underfoot, to help somebody on steep trails or slipping on ice, or the harness line when my goofy dog accidentally bounces another dog over the edge of something (most recently it was her brother off a boat dock).

My medical supplies do me no good if I can’t heave my heavy dog over my shoulder and get it somewhere, or drag my family and partners out of something or into something. Maybe it’s a house fire, maybe they slipped off a bridge, maybe a bookshelf tilted. Maybe it’s a large animal, and being able to slam and brace and hold a gate to keep something out and away from them.

Even so, most of those have an endurance aspect. Catching for a moment is only half the battle.

I have to sustain that hold, and I have to be able to pull without losing my grip. I have to scramble with that hold sometimes, or not lose my footing.

Maybe today there’s an earthquake or tornado that starts a fire, some nut-job shooting, or a 500-year flood strikes. If I can’t carry or drag my loved ones all the way out of harm’s way, I lose them.

Maybe today’s task is sitting on the ground or edge of something, digging in heels, straining against a rope and “climbing” to haul something to a loft or my kid/partner/lover/parent out of a well or somebody’s deer pit. If I can’t hold onto that timber we’re hauling, if I slip as belay anchor or lose my grip on that rope, I hurt somebody.

Initial adrenaline will only take us so far. It’s worth getting in shape for.

Prepare Your Body, or Prepare to Fail

All the gear in the world isn’t going to help somebody who can’t get out of a building or down the road, who can’t escape a fire or flood, who can’t evade a mob and then put enough distance between them to beat the police barricade lines.

The best bug-out location on earth won’t help somebody who can’t get to it and keep it going – who can’t lift their kid and that fancy bag up over a fence, who can’t build a shelter against cold, wet weather to keep their family from hypothermia, who can’t lift enough water in big buckets to keep livestock and gardens watered, let alone bathe.

The expensive spotting scope and fancy rifle that found and took a deer doesn’t help the guy who then can’t get it up a hill or across the flats – at all, without injury or heart attack, or “fast enough” in some parts of the world where bears, hogs, and human scavengers like to check out gunshots.

Side Benefits to Exercise

Exercise is also incredibly good for the brain, both in combating stress and depression, and in sharpening our minds and senses. Tired bodies help us sleep better, with sleep hugely important to stress, recovery, mood, and decision making.

When you feel stronger and fitter, you’ll also find your confidence increasing, which in some cases actually decreases aggression and combative attitudes. (Lack of confidence tends to lead to those small-dog yappy-snappy, argumentative people who take everything as a personal insult and a direct challenge to authority.)

That’s going to make a disaster of any scale a whole lot easier to deal with, no matter how active or sedentary it is.

Prep for Retaining & Regaining Strength

If you’re lucky enough to have a bunker, a storm cellar, or a tight compound, don’t forget to stash ways to stay in shape while you’re locked down. You only need a little space and some things that – besides bands – are probably already there. Make sure you also have a variety of exercises, stretches, and drills printed out and stashed.

Not only is endurance and raw strength important, and something that can be easily handled at little to no cost, work on flexibility. Exercises for seniors can be an excellent source there.

Physical therapy exercises are beneficial as well. Don’t forget to print up what they apply to. It can range from post-stroke and nerve damage recovery, to knee replacements and torn ACLs, out to oddballs like whiplash and dislocated fingers and wrists. Not only are many actually pretty fantastic stretching, mobility, dexterity, and strength-building regimens, if there is an accident or injury, you’re prepared for full recovery.

The One Irreplaceable Prep

Every disaster and evacuation, we hear of refugees surviving incredible hardships and long journeys, and people managing incredible physical feats to save their loved ones. But for every feel-good victory, there are losses. Not everyone makes it fast enough, far enough.

Increasing physical ability can be done in two, three, or four 10-20 minute sessions a day, a few times a week. It can cost nothing.

Some of it can be done pumping our fuel or during regular shopping trips, adding less time than we’ll stand in a checkout line or lust over goodies behind glass. Some of it can be done one hand at a time, reading or scrolling the internet with the other. We can keep up with weekly shows/sports doing cals and Pilates and physical therapy on the carpet and kitchen chair, or using a bar hung from a sturdy doorway.

Your body is the one thing there is no backup for. There are no excuses. Not time, not money, not current physical limitations. We can get stronger, and by doing so, improve our chances of survival.

Follow The Prepper Journal on Facebook!

The post The Best Preps for ANY Budget appeared first on The Prepper Journal.

from The Prepper Journal Don't forget to visit the store and pick up some gear at The COR Outfitters. How prepared are you for emergencies? #SurvivalFirestarter #SurvivalBugOutBackpack #PrepperSurvivalPack #SHTFGear #SHTFBag

#SHTF #TEOTWAWKI #MARTIALLAW #BUGOUT #PREPPERBAG #USAF #USSOCOM #ARMY #NAVY #SurvivalFirestarter #Sur

1 note · View note

melissajarquin · 5 years ago

Photo

Don’t leave anything out. ⠀ 🏋️‍♀️🏊‍♀️⛹️‍♀️⚽️🎾🥊🚵‍♀️⠀ �� ⠀ 📌 Save, Swipe Left, and Share! 🏷⠀ ⠀ ⠀ We all want to lift the heavy weights, push/pull the heavy sleds, and sprint a little faster. If you want to have a better 🖼 BIG PICTURE make sure you’re not leaving anything out! 🕳 ⠀ ⠀ ‼️ Try to incorporate several corrective exercises ✨each time you workout✨, and don’t leave out any areas of concern during your week/cycle!⠀ ⠀ 💫 I like to incorporate different variations of the Pallof-Press to help prevent low back pain, improve running mechanics, and improve overall stability. This is a phenomenal exercise for everyone from professional athletes, to new moms, youth, seniors, and everyone in between! ⠀ ⠀ 🔍 Here I’m showing a half-kneeling isometric Pallof-press. I hit 3-4 rounds of 30-45s in each of the 4 positions. ⠀ 1️⃣- 2️⃣ With your right leg forward first, hold for 30-45s with the band coming from your right side. ⠀ 3️⃣ - 4️⃣ Switch your front leg so that your left leg is now in front, the band is still coming from your right side. Hold for 30-45s ⠀ 5️⃣ Now the band is coming from my left side, and my right leg is in front. Repeat with left leg in front (not pictured).⠀ ⠀ 💡 Square off hips making sure one is not cocked up higher than the other. ⬆️⬇️)⠀ 💡 If you train in the wrong positions you get better and stronger at being in the wrong positions! 🥴⠀ 💡 Keep those arms strong and scaps engaged!⠀ 💡 Smile and REMEMBER to BREATHE! 🌬⠀ ⠀ ⠀ ⠀ (at Davie, Florida) https://www.instagram.com/p/B_k-V1-ggiI/?igshid=ubn89wb36p2a

0 notes

largemouthbassnation · 5 years ago

Text

A Simple Seated Isometric Exercise Workout For Seniors

[ad_1]

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 might not be familiar with isometric exercises, just a quick run down.

These are exercises done where one muscle group, for example the biceps (front of upper arm… curls the arm), pulls or pushes against either another muscle…

View On WordPress

0 notes

timclymer · 6 years ago

Text

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 run down.

These are exercises done where one muscle group, for example 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 have no way of measuring this, and, at first, you are at greater risk of injury, so, as you start, just tense until you feel resistance and gradually you will begin to sense the “sweet spot”. Also, supporting muscles may not be as strong as the main muscle being exercised, and you do not want to have to stop because you have injured some smaller muscle.

There is a tension during extreme effort to hold your breath.

This is another little rule of thumb 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 make you into a professional athlete. Isometric exercises should never be your only exercises. You should walk or do other forms of aerobic activities, at the least. It’s also a good idea to do some exercises which actually require movement, as an isometric exercise contract does not exercise a particular muscle through its entire range.

That’s why, by the way, I do some exercises of the same muscle in different positions.

At the end of the exercise itself, I will give you a couple of hints to improve your result, both with the isometric exercise workout itself, and with adding a bit of aerobic activity in the process.

THE WORKOUT

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 right after another, once your body is acclimatized to the isometric workout, but, at first, do not push it and always take as much rest between exercises as you need. This is supposed to help you get unhealthy … not push you into becoming an Olympic level athlete … or having a heart attack.

Slowly lower yourself to a seat on the chair … BUT …

Just before you are actually imprisoned and 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 will not say “slow count of 10”, I will just say to hold the position.

Sit on the chair as far forward as you can as later you will want to rock back and forth a little.

ARMS, CHEST, BACK

These exercises will be done in three groups of threes to let the 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, which 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 your 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 one hand into the palm of the other in front of 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 with your hands in a low position, at or below your waist.

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

Do not worry about form. You are doing this for you, and, how you look does not really matter. Also, as you get stronger, become more familiar with the exercises, and how they feel, you will begin to realize that you can concentrate the contract where you want it.

CORE PLUS

I used the word “plus” because while the concentration of the next exercises are on the core, or middle area of the body, you will be doing a few things for other parts as well. We will not be doing multiple positions of these.

Core Exercise 1:

Put your hands on top of your knees and, using your abdominal muscles as much as possible, push down, and hold.

Core Exercise 2:

Put your right hand on the outside of one knee and pull towards the other side as if you are trying to turn in 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 point, for a mini-break in my core exercises, I put my hands between my legs, press the backs of my hands against the insides of my knees, press forward, and hold.

When this is done, put your hands on the outside of your 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). Using your core (abdominal) muscles, press down, and hold. Reverse and do with the other hand and knee.

NECK

Neck Exercise 1:

Place your hands against the front of your forehead. Push 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.

LAST EXERCISE

Start to stand up, BUT, just as you clear the chair, stop and hold for that slow count to 10.

Stand up, put the chair away and stroll around the house for a couple of minutes.

TIPS

While 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 a little movement to each exercise, just before the “hold”.

For example, in the arm exercises, I alternately curl 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 actually set up for the exercise. I try to make each move as if I were moving into 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 raise it up, or, look up at the ceiling and straighten my head back up.

HOW OFTEN?

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

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

No hurry. The fact that you are doing this little isometric exercise program, which probably only take about 10 minutes or so, on a regular basis will soon begin to provide results. Now, you may not lose a lot of weight, or increase your strength tremendously, but, you should notice a bit more energy, and a looseness in your clothes after a few weeks.

Source by Donovan Baldwin

from Home Solutions Forev https://homesolutionsforev.com/a-simple-seated-isometric-exercise-workout-for-seniors/ via Home Solutions on WordPress from Home Solutions FOREV https://homesolutionsforev.tumblr.com/post/184323207650 via Tim Clymer on Wordpress

#Home Solutions FOREV

0 notes

brendalawrence1978 · 6 years ago

Text

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 run down.

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 have no way of measuring this, and, at first, you are at greater risk of injury, so, as you start, just tense until you feel resistance and gradually you will begin to sense the "sweet spot". Also, supporting muscles may not be as strong as the main muscle being exercised, and you do not want to have to stop because you have injured some smaller muscle.

There is a tension during extreme effort to hold your breath.

This is another little rule of thumb 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 make you into a professional athlete. Isometric exercises should never be your only exercises. You should walk or do other forms of aerobic activities, at the least. It's also a good idea to do some exercises which actually require movement, as an isometric exercise contract does not exercise a particular muscle through its entire range.

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

At the end of the exercise itself, I will give you a couple of hints to improve your result, both with the isometric exercise workout itself, and with adding a bit of aerobic activity in the process.

THE WORKOUT

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".

Slowly lower yourself to a seat on the chair … BUT …

Just before you are actually imprisoned and 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 will not say "slow count of 10", I will just say to hold the position.

Sit on the chair as far forward as you can as later you will want to rock back and forth a little.

ARMS, CHEST, BACK

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 your 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 one hand into the palm of the other in front of 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 with your hands in a low position, at or below your waist.

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

CORE PLUS

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

Core Exercise 1:

Put your hands on top of your knees and, using your abdominal muscles as much as possible, push down, and hold.

Core Exercise 2:

Plus Exercises 1 & 2:

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

When this is done, put your hands on the outside of your knees and press inward and hold.

Core Exercise 3:

NECK

Neck Exercise 1:

Place your hands against the front of your forehead. Push 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.

LAST EXERCISE

Start to stand up, BUT, just as you clear the chair, stop and hold for that slow count to 10.

Stand up, put the chair away and stroll around the house for a couple of minutes.

TIPS

For example, in the arm exercises, I alternately curl 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 actually set up for the exercise. I try to make each move as if I were moving into position and just keep going three or four times.

HOW OFTEN?

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

Source by Donovan Baldwin

from Home Solutions Forev https://homesolutionsforev.com/a-simple-seated-isometric-exercise-workout-for-seniors/ via Home Solutions Forev on Tumblr

from Home Solutions FOREV https://homesolutionsforev.wordpress.com/2019/04/20/a-simple-seated-isometric-exercise-workout-for-seniors/ via Brenda Lawrence on WordPress

#Home Solutions FOREV

0 notes

homesolutionsforev · 6 years ago

Text

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 run down.

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 have no way of measuring this, and, at first, you are at greater risk of injury, so, as you start, just tense until you feel resistance and gradually you will begin to sense the "sweet spot". Also, supporting muscles may not be as strong as the main muscle being exercised, and you do not want to have to stop because you have injured some smaller muscle.

There is a tension during extreme effort to hold your breath.

This is another little rule of thumb 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 make you into a professional athlete. Isometric exercises should never be your only exercises. You should walk or do other forms of aerobic activities, at the least. It's also a good idea to do some exercises which actually require movement, as an isometric exercise contract does not exercise a particular muscle through its entire range.

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

At the end of the exercise itself, I will give you a couple of hints to improve your result, both with the isometric exercise workout itself, and with adding a bit of aerobic activity in the process.

THE WORKOUT

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".

Slowly lower yourself to a seat on the chair … BUT …

Just before you are actually imprisoned and 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 will not say "slow count of 10", I will just say to hold the position.

Sit on the chair as far forward as you can as later you will want to rock back and forth a little.

ARMS, CHEST, BACK

First set:

Arms Exercise 1:

Chest Exercise 1:

Put the fist of one hand into the palm of the other in front of 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 with your hands in a low position, at or below your waist.

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

CORE PLUS

Core Exercise 1:

Put your hands on top of your knees and, using your abdominal muscles as much as possible, push down, and hold.

Core Exercise 2:

Plus Exercises 1 & 2:

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

When this is done, put your hands on the outside of your knees and press inward and hold.

Core Exercise 3:

NECK

Neck Exercise 1:

Place your hands against the front of your forehead. Push 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.

LAST EXERCISE

Start to stand up, BUT, just as you clear the chair, stop and hold for that slow count to 10.

Stand up, put the chair away and stroll around the house for a couple of minutes.

TIPS

HOW OFTEN?

Source by Donovan Baldwin

from Home Solutions Forev https://homesolutionsforev.com/a-simple-seated-isometric-exercise-workout-for-seniors/ via Home Solutions on WordPress

#Home Solutions Forev

0 notes