What Should A 70 Year Old Do To Lose Weight A Simple Seated Isometric Exercise Workout For Seniors

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A Simple Seated Isometric Exercise Workout For Seniors

First, let me tell you that I am 70 years old and have been doing this basic exercise program along with a few others for several years.

Since you may not be familiar with isometric exercises, here’s a quick overview.

In these exercises, one muscle group, such as the biceps (front of upper arm…flexes the arm), pulls or pushes another muscle group, such as the triceps (back of upper arm…extends the arm), or, does not move objects.

Muscles tense for 7 to 10 seconds when contracting or extending.

I always count slowly to 10 myself.

Note that while for the fastest results it is recommended to tense the muscle to 75% of its maximum capacity, you cannot measure this and you are at greater risk of injury initially, so in the beginning, just tense Until you feel resistance, gradually you will start to feel the “sweet spot”. Also, the supporting muscles may not be as strong as the major muscles being worked, and you don’t want to have to stop because you injured some of the smaller muscles.

There is a tendency to hold your breath during periods of extreme exertion.

Here’s another little rule of thumb I have. If I have to stop breathing to perform a specific isometric movement, I’m pushing too hard and risking injury…not just the muscles, but the heart as well.

The goal is to help you get and stay in shape, not make you a professional athlete. Isometric exercises should never be your only exercise. You should at least walk or do some other form of aerobic exercise. It’s also a good idea to do exercises that actually require movement, since isometric contractions don’t work a specific muscle through its entire range.

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

At the end of the workout itself, I’ll give you some tips to improve your results, including the isometric workout itself, and adding some cardio along the way.

exercise

Find yourself a sturdy chair with no arms. Kitchen table style will do. Put it in place.

Now, “get the blood flowing” by walking around the house for a minute or two.

Once your body adjusts to isometric exercises, you’ll want to do them one after the other, but don’t force them at first, and always rest as much as possible between exercises. This should help you get healthier…not push you to become an Olympic-level athlete…or have a heart attack.

Slowly let yourself sit in the chair…but…

Just before you actually sit down and hold the skier’s position, stop and hold the position for a slow count of 10.

In order to save time and effort typing, I will not say “counting slowly to 10” in the future, but only defend the formation.

Sit forward in the chair as far as you can, you’ll want to rock back and forth a little later.

arms, chest, back

These exercises will be performed in three sets of three, allowing each muscle to rest briefly between exercises. At the same time, this allows you to get a small amount of aerobic benefit from isometric exercises, which is hard to do.

First group:

Weapon Practice 1:

Hold one arm so that it is at your side and forms a 90-degree angle with the elbow in an almost classic “look at my muscles.” Bring your palms together and pull up with the first arm while pushing down and holding with the other hand. Reverse hand positions and repeat.

Chest exercise 1:

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

Back exercise 1:

With both hands still in front of you, grab your hands, pull, hold.

For set 2, repeat the isometric exercise in a low position with the hands at or below the waist.

For set 3, repeat with hands up high.

Don’t worry about the form. You do it for yourself, and besides, your appearance doesn’t matter. Also, as you get stronger and more familiar with the exercise and how it feels, you’ll start to realize that you can focus the contractions where you want them.

core plus

I use the word “plus” because while the exercises that follow focus on the core or middle area of ​​the body, you’ll also be doing something for other areas. We won’t be doing multiple locations of these.

Core exercise 1:

Place your hands above your knees, using your abdominal muscles as much as possible, push down and hold.

Core exercise 2:

Place your right hand on the outside of one knee and pull toward the other side as if you were trying to turn in that direction. Try to use your core muscles and use your arms as if you were using a “stick.” catch. Then repeat the other way.

Plus exercises 1 and 2:

At this point, to give my core exercises a break, I place my hands between my legs, press the back of my hands against the inside of my knee, press outward and hold.

Once you’ve done this, place your hands on the outside of your knee and press inward and hold.

Core exercise 3:

Place one hand on the opposite knee (right hand on left knee or left hand on right knee). Using your core (abdominal) muscles, press down and hold. Invert and do it with the other hand and knee.

neck

Neck exercise 1:

Place your hands in 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, then grab it with your hands and hold.

final exercise

Begin to stand up, but, just as you are getting out of the chair, stop and count slowly to 10.

Stand up, remove the chair, and walk around the room for a few minutes.

hint

While at first you might just want to do isometric exercises and forget about the rest, if you want to get more of an aerobic effect while making the exercises more effective, adding a little movement to each exercise will do the trick. “keep” before.

For example, in the arm exercises, I alternately bend and extend the arms about three or four times before bringing them into the “hold” position. In a chest workout, I’ll bring my arms in and out before actually getting ready to work. I try to make each step feel like I’m moving into place, and then keep moving three or four times.

I mentioned sitting in a chair. This way you can rock back and forth before your ab workout. For the neck, I move my chin to my chest and lift it up, or look up at the ceiling and keep my head straight up.

how often?

Because I put so much effort into each “hold,” I only do this workout four times a week with two days off and two days off. However, you may have to give it a try, especially at first.

One thing to really watch out for is soreness. While there can be a little soreness with any form of exercise, especially new ones, if you do experience pain, it’s a sign that you’re pushing yourself too hard. In fact, I recommend lightening your stress for the first few weeks and then gradually increasing it until you meet real resistance.

Not in a hurry. In fact, if you do this small isometric exercise program on a regular basis (probably only take about 10 minutes or so), you’ll start to see results in no time. Right now, you probably won’t lose a lot of weight, nor will you increase your strength dramatically, however, after a few weeks you should notice more energy and looser clothing.

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