LEARNING ISOMETRICS
– By Elizabeth Norm
N obody should think of exercise as risky. On the contrary,
regular exercise is the key to preserving your health. The trick
is finding low-impact workouts that keep you strong without
triggering previous injuries or causing more.
Keeping up with your workouts won’t just improve your
strength, balance and confidence, it’ll also lower your blood
pressure, manage high cholesterol, decrease symptoms of
chronic conditions, and even reduce the risk of hip fractures.
Isometrics are a system of physical exercises in which
muscles are caused to act against each other, or against a
fixed object – for example, when you put both palms of the
hands together (as in “prayer-position”) and have them push
against each other. Isometrics can be very gentle on joints,
while strengthening muscles. These exercises are beneficial
for those suffering with arthritis, they have been shown to
lower blood pressure, and are especially good for those who
have an injury or limited mobility.
Another benefit of isometrics, is that it can take minimal
time to complete a set of exercises, with many of them taking
under one minute to complete. With isometrics you don’t
need the use of weights, yet it activates your muscles and
helps prevent age-related muscle loss.
The following exercises have been provided by Activ5
(website: activ5.com), the makers of a portable isometric-
based strength training device and coaching App. The Activ5
is an innovative device that coaches you through various
exercises designed for your specific needs and strength, while
tracking and measuring your muscle force and providing the
results on your smart phone.
Trunk Rotation
What is it good for: Improve
your posture and protect
your spinal column with
this nice, stretching trunk
rotation.
• With your right palm,
hold the Activ5 against the
front of your left shoulder
• Keep your left arm relaxed
by your side
• Keeping your back straight
and both hips square,
slightly rotate your torso to the right
• At the same time, press the Activ5
• Repeat on the opposite side
Lat Pull
What is it good for:
Overhead lat exercises can
add unnecessary strain on
your neck, so opt for this lat
pull that can be done from
a sitting position.
• From a sitting position,
place the Activ5 in your
right palm and straighten
your right arm downwards,
by your side
There are over 100 seated, standing, and low-impact workouts available
for the Activ5; these particular exercises are based on their ‘Fancy
Footwork’ routine on the Activ5 Training App, and they’re designed to
protect critical areas like lower back and joints. They can of course
be followed without a device. Try them out for some amazing,
feel-good fitness!
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• Place the Activ5, with your palm, against a flat surface
behind you
• Press the Activ5 by squeezing your lat and tricep muscles
• Repeat for the other side