WHAT? I can exercise by staying still like a statue? That’s right baby bubba! Read on…
EXERCISE WITHOUT MOVING
Finally, right? All those years of being told that we have to move around, lift heavy weights, push and pull things, and break a sweat, were all a big fat lie!
Well, actually, they weren’t.
The truth is, all of those things are involved with working out but I’m happy to tell you that there is, in fact, a way to exercise without moving.
It’s called Isometric movement.
Let me explain.
Our muscles move and work in three ways; concentric, eccentric, and isometric. A concentric movement is when a muscle contracts and becomes shorter. The eccentric move is the opposite when a muscle elongates. The isometric part of the movement, which is what we will focus on here, is when the muscle is held at the middle point between the concentric and eccentric movements.
This Isometric “hold” is what we’re talking about here because even in this state, the muscle is still working!
That’s right! You’re actually building your muscle when it works in the Isometric state!
This is how it’s possible to exercise without moving!!!
The biggest example of this type of move or exercise that EVERYONE – yes, even you – will know about is an exercise called THE PLANK. To perform the plank, you simply get down on your elbows and toes, lift your body until it’s straight as an ironing board and… hold! The goal is to hold this position as long as possible, tightening all your muscles from your toes up through your core and to your neck. It really does work more muscles than you think.
WHAT ARE SOME OTHER NON-MOVES I CAN DO?
Here’s a few to try;
- Tummy Toughen Up – Sit in a chair. Sit up straight, shoulders back. Now, tighten all of your stomach muscles! Hold it for 20-30 seconds, then let go. Rest for 10 seconds, then do it again. Remember to breathe.
- Quad Crush – [the quadriceps are the muscles on the front/top of your thighs] Sit in a chair, feet flat on the ground. Now, tighten your quads by making the moving of lifting your feet, but without lifting your feet! Put your hands on your thighs so you can feel your quads contract. Hold for 20-30 seconds, then let go. Rest for 10 seconds, then do it again. Remember to breathe.
- Hamstring Halt – [the hamstrings are the muscles that are on the back of your thighs] Sit in a chair, feet flat on the ground. Now, push down on your heels. Feel your hamstrings tighten. If you need to use your hands to feel the contraction, do so. Hold for 20-30 seconds, then let go. Rest for 10 seconds, then do it again. Remember to breathe!
Do as many sets as you feel comfortable with. Work your way up to holding longer and doing more sets.
This Isometric or contraction work can be done with any muscle in the body.
Of course, your muscles will not necessarily get bigger by doing Isometric work, but you will be building muscle endurance and THAT’S MUSCLE BUILDING!
WHAT ARE YOUR FAVORITE ISOMETRIC MOVES?
⬇️ Comment below and let me know. ⬇️
And if there’s a topic you’d like for me to write about, let me know in the comments.
Also published on Medium.