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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.

Because you may not be familiar with isometric exercises, just a quick run.

These are exercises performed where one muscle group, for example the biceps (front of the upper arm… bends the arm), pulls or presses against or another muscle group, for example the triceps (back of the upper arm… extends the arm). ), or, an immovable object.

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

I always do a slow count to 10, myself.

Be careful, while the recommendation for fastest results is to stretch the muscle to 75% of its maximum capacity, you have no way to measure this, and, in the beginning, you have a greater risk of injury, so, when you start, only stretch until you will feel resistance and little by little you will start to feel 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’ve injured a smaller muscle.

There is a tendency during extreme exertion to hold the breath.

This is another little rule of mine. If I have to stop breathing to do the particular isometric exercise, I’m pushing myself 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 a professional athlete. Isometric exercises should never be your only exercises. You should be walking or doing other forms of aerobic activities, at least. It’s also a good idea to do some exercises that actually require movement, as an isometric exercise contraction doesn’t exercise a particular muscle through its full 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 some suggestions to improve your result, both with the isometric exercise training itself, and adding some aerobic activity in the process.

THE TREND

Get yourself a sturdy chair without arms. Kitchen table style will do. Put it in position.

Now, walk around the house for a minute or two to get the blood flowing.

You’ll want to do the exercises one right after the other, once your body acclimates to the isometric training, but, at first, don’t push it and always rest as much as you need between exercises. This is supposed to help you get healthier… not push yourself to become an Olympic level athlete… or have a heart attack.

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

Just before you are actually sitting and still in some kind of 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’ll just say hold the position.

Sit in the chair as far forward as possible, 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 little between the exercises. At the same time, this allows you to get a small amount of aerobic results from isometric exercises, which is difficult to do.

First set:

Weapons Exercise 1:

Hold one arm so it’s at your side and forms a 90-degree angle at the elbow in almost the classic “look at my muscle.” Bring the palms together and pull up with one arm while pressing down with the other and hold. Reverse the positions of the hands and repeat.

Chest Exercise 1:

Place the fist of one hand in the palm of the other in front of your chest. Press them against each other, and hold.

Back Exercise 1:

With hands still in front of you, grab 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.

Don’t worry about form. You’re doing this for you, and what you look like doesn’t really matter. Also, as you get stronger, become more familiar with the exercises, and how they feel, you’ll start to realize that you can focus the contraction where you want it.

CORE PLUS

I used the word “plus” because while the concentration of the following exercises is on the core, or middle area of ​​the body, you will do some things for other parts as well. We will not make multiple positions of these.

Core Exercise 1:

Place your hands on your knees and, using your abdominal muscles as much as possible, press down and hold.

Core Exercise 2:

Place your right hand on the outside of one knee and pull to 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 on 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 inside of my knees, press out and hold.

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

Core Exercise 3:

Place one hand on 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:

Place your hands behind your head. Pull back with your neck muscles and pull against that with your hands and hold.

LAST EXERCISE

Begin to stand up, BUT, as you release the chair, stop and hold for that slow count to 10.

Stand up, put the chair away and walk around the house for a few minutes.

ADVICE

While at first you may just want to do the isometric exercises and leave the rest, if you want to get a little more aerobic effect, and, to make the exercises more effective at the same time, add some movement to each exercise, just before the “hold”.

For example, in the arm exercises, I alternately bend and extend my arms 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 do the exercise. I try to do each movement as if I were moving into a position and just continue three or four times.

I mentioned sitting forward in 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 lift it up, or, look up at the ceiling and straighten my head back.

HOW OFTEN?

Since I can put a lot of effort into each “hold”, I only do this exercise 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 pain. Although there can be some pain with any form of exercise, especially a new one, if you really feel pain, you are trying too hard. In fact, I recommend that during the first weeks you make the pressure quite light and gradually increase it until you experience real resistance.

No rush. The fact that you do this little isometric exercise program, which probably only takes about 10 minutes, on a regular basis will soon begin to yield results. Now, you might not lose a lot of weight, or increase your strength much, but you should notice a little more energy, and a looser fit in your clothes after a few weeks.

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