The Disadvantages of Isometrics
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- Опубликовано: 11 дек 2022
- Isometrics are a great way of staying in shape. However, they do have their disadvantages!
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I've been doing isometric training for a while now. I played rugby and when you get into your 50s wear and tear begins to appear in the back, neck and hips. I now use bullworker again after 40 years and elasticated bands. I miss weight training, but there has been a total improvement in shoulders and back. Bullworker is excellent for helping to maintain muscle while being easier on the joints and connective tissue. Thanks for your post.
I miss weights too, but the bullworker resistance band combo makes a great replacement and both less taxing on the joints.
1:24 topic start...Central Nerve System fatigue
4:22 Raises Blood Pressure (only while performing)...every sport does by the way...just breathe while performing
Hi, I am 51 years old. I have been doing isometric exercises for about 2 years now. My tools are bullworker, chest expander, power twister and occlusion band. I have no trouble with sleeping disorder, but I am going to take notice about this matters. Thank you for sharing.
Power Twisters are pretty cool!
Nice
I have similar
I do have sleeping problems, mainly my arms seem to go numb whilst I’m asleep and this tends to wake me up
I’ve been doing isometrics every day and haven’t found I’m getting cns fatigue. Just found this interesting.
Im 55.
Isometrics and calisthenics make a great combination also. 👍
Absolutely!
I'm nearly 60 and have used the Bullworker on and off since early teens . . .I have never encountered any of these problems . .the main thing to do is not to hold your breath while using it . .. the strap attachments will give you full extension of some of the exercises as in standing up and using the straps for arms and shoulders. . weightlifting for me just makes me tired and sore . .believe it or not I arm wrestled a few amateur weight lifters and they couldn't beat me when I only used Bullworker. .I could hold them comfortably until they gave up.
You are right, the key is breathing!
I thought that stressing your nervous system was a myth - it’s not ! I was doing isobow exercises for say 5-8 mins - 5 times per day ( when opportunity comes) . I was ill for over a month . I stoped doing isometrics in that month . Now every second day and only one session per day .
I would use the resistance bands first to warm up get you breathing and blood flowing into muscles ready for strong isometric at max effort.
I use the bullworker for warm up before doing weight training.
Just found this channel. As an older, lifelong fitness practitioner this is solid information. I miss moving heavy iron, but I don't miss the joint pain. Liked and Subscribed.
Thanks!
Thanks for another great video, covers all i needed to know, love the post's
Thanks, glad it helped.
Using the X5, I do the isometric hold for 7 secs, then using the X5 straps, I do 5-8 reps of each hold getting a full range of motion like I would with dumbells
Good advice, thanks.
Thanks for the video, I recently got an X5 after watching your other videos (and I've still got my dad's BW from the 70s). It's a portable piece of kit whereas I can't really lunk a set of dumbbells each time I stay at my partner's. I like your suggestion to use bands to make sure that one isn't *only* working at one point of a range of motion. All good, but I'm a bit unsure about the "CNS fatigue" though. At some point it might be good to have a deeper dive into the quality of the evidence for CNS fatigue and see if there really is a risk, other than a theoretical risk, of this issue in connection with isometrics. Thanks again!
Alternating workout - do your pulling exercises, chest pull overhead pull cable biceps pulls, one day. Next day do the pushing exercises, kneeling triceps push downs kneeling ab crunches chest pushes. Rest the third day then repeat. Or just keep alternating push pull days.
Good tip.
I seem to keep having low back issues doing isometric deadlift. Anyone have any idea why this is happening? Doesn't seem to happen as much with just bands
Thank you for you very good advice! Excellent!
Glad it was helpful!
Nice video. I love the kitchen.
5:05 8 minutes of isometric contractions per session? Since the ideal hold time is 7 seconds, that would be about 8 holds/minute, or 64 holds/8 minutes. If you did 64 7-second isometric contractions per session you probably could not move the next day! What am I missing?
I can't imagine people holding their breath during an isometric hold. Its hard to do
Great video
Nice one fella
Always a pleasure to listen to you
What’s your opinion on the X3 bar ?
I've never used one. It looks well made but a little expensive for what it is.
@@LivingWellTV definitely bit on the expensive side. I’m thinking of giving the alternatives a try
Perhaps, we can integrate isotonic with isometric exercises, using weights and bullworker in training program because they are complementary.
I'm not sure if it's worth my while getting a bullworker at my age of 71yr I stopped going to the gym about a year ago ?
They can help keep your muscles toned and functional as you age. The new bullworker (standard size with interchangeable springs) is good, especially the weaker springs for a fuller range of motion.Whilst not in my seventies I am pushing towards sixty now. I use a old X5 for legs and the new bullworker for upper body. The iso bow is very good too. Keep active, stay young. Or at least better than your peers.
There are many benefits in using a bull worker if used correctly
I'll be 41 at Christmas. After years of weight training ( on and off ) I'm currently experimenting with calisthenics and isometrics. I'm not worried about looking like a body builder any more, rather more concerned with my health and mobility so I can continue to be active. I'm also on an animal based diet, and cannabis is my pre-workout 😎. I love the focas and energy I get from it. It really helps with that mind-muscle connection and creativity.
CNS Fatigue... Insomnia
That's me almost every night... Lol...staring at the ceiling in a dark room. Indispensable humor..👍
I have been using isometrics for a while with my bullworker and isochain they seem very effective
Only lying on the couch is dangerous
But don't they recommend to do the hold for 7 secs and then 10-12 repetitions of stretching and compressing. So you hold and then you push in and out. Doesn't that make up for the elasticity of muscles?
The 10 reps still do not give enough range of motion (ROM). Recent official Bullworker workout videos are misleading as they are using the weakest spring possible. While it allows more ROM, the resistance and rep range is insufficient for muscle growth.
@@LivingWellTV ahh , thanks for the information. I will research resistance bands. 🙏
Is that really an official Bull Worker? My Classic has cables that are coated. Anyways you do bring up good points. The Iso Kit works great as well. In general "Brain Fog" is a real problem out there. So many are getting it. I've heard Methylene blue works magic with one drop. I haven't researched it or tried it yet so do your own research. My neighbor told me about it a few days ago.
It's an older version made by Bullworker in the 80's and 90's ruclips.net/video/VZlfuikgm5w/видео.html
@@LivingWellTV Thanks
Most people tend to inhale and exhale during the execution of each rep. IMO I think they forget to breath because they're treating each isometric hold as one single, extended rep. Yourself and other commenters have made a lot of good points regarding how to incorporate the Bullworker into your routine and avoid some of the common mistakes specific to using it. Great info.👍👍
I haven't seen any bullworker practitioner to have muscular physique
You obviously use one then?
What is the science for holding the exercise for 7 secs ?
I believe it's to do with ATP. (Adenosine Triphosphate) stored in the muscle that lasts for approximately 2 seconds. The resynthesis of ATP from Creatine Phosphate (CP) will continue until CP stores in the muscles are depleted, approximately 4 to 6 seconds. This gives us around 5 to 8 seconds of ATP production
Look up Hettinger and Muller. They did studies on isometrics and came to the conclusion that isometrics performed at 66% of maximum effort for 6 seconds per exercise, per day was all that was required to add strength.
They also found that two second holds at 100% effort would build strength. In other words the harder you contract the muscles, the less time the holds should be.
What has happened though is that people are doing maximum contractions for 7 seconds or longer and that is not what Hettinger and Muller were advocating and neither do any of the bullworker manuals.
@@bigbruvofenglandukthat is interesting.Maybe that is why kettlebell swings increase strength,because at the top of the swing you contract all your muscles.
@@bigbruvofenglanduk I do 15- 20 second holds , it took a long time to do that , I could do longer , but can only manage at a much lesser % of effort
@@BigBoaby-sg1yo I've often changed it up in the past. Sometimes I've done short duration, high intensity holds and also holds up to a minute or so at a lower intensity and everything in between. I've found that the longer holds often had me feeling burned out.
Since reading Hettinger and Muller's book I've tended to either do the very short, maximum intensity holds against immovable objects such as door frames etc or the 7 second holds at an estimated 66% of maximum.
Got loads of likes 😂