Obesity is one of the most alarming health crises facing the United States. Nearly 40 percent of Americans live with obesity. When you include people who are overweight, you see that more than 70 percent of the adult population struggles to lead healthy lifestyles. Some people think they can’t lose weight because they would have to make dramatic changes to their lives. In truth, research shows that you can get in shape and accelerate your metabolism by exercising only a few minutes each day. You just need to follow an isometric exercise program that works for you.
Most people go to the gym so they can use weights to perform dynamic exercises. Isometric exercises, however, don’t require much movement. In fact, you get more benefits by contracting muscles and holding them in that position for several seconds. Common isometric exercises include wall sitting, low squats and yoga poses.
When it comes to gaining muscle strength, isometric exercises offer a significant advantage over dynamic exercises such as lifting weights and running. A study lead by Jerrold Petrofsky finds that one month of isometric exercise increased the strength of some muscles by more than 30 percent. It’s rare to see such fast results from dynamic exercise plans.
According to the study, an isometric exercise regiment increased bicep strength by 20.5 percent, triceps strength by 15.3 percent, abdominal strength by 24 percent, quadriceps strength by 15.5 percent and gluteus maximus strength by 32.1 percent.
By increasing muscle strength, you simultaneously boost your metabolism. This means that isometric exercises can help you lose weight even if you don’t make changes to your diet. Ideally, you will start to eat a balanced diet that improves your health. Even if you don’t alter your caloric intake, though, you can shed some weight with a seated exercise routine that you can do at your desk, at home or even on an airplane.
If you’re primarily interested in improving your appearance, isometric exercise gives you a chance to slim down quickly. Subjects in the Petrofsky study saw their waists and thighs shrink during their four-week trials. At the beginning of the study, Petrofsky’s subjects had an average waist circumference of 88.9 cm (35 inches). After four weeks of exercising and following a sensible diet, the average waist circumference fell to 87.5 cm (34.45 inches). Participants lost more than half an inch from their waists in just one month.
When measuring the thighs of subjects, Petrofsky’s researchers found that the average size fell from 56.2 cm (22 inches) to 55.4 cm (21.8 inches). Reaching this goal within four weeks shows how powerful isometric exercise is for people trying to lose weight.
Running, lifting weights and other types of dynamic exercise usually require you to spend half an hour or more at the gym. If you already have a busy schedule, you may find it impossible to take that much time out of your day.
With isometric exercise, you only need to workout for seven minutes per day. You don’t even need to go to the gym to finish your exercise plan for the day. An isometric training device like Activ5 lets you exercise quickly no matter where you are. You can squeeze in a few minutes while you’re at work or sitting on the couch. You can even complete a workout while traveling on an airplane. Since Activ5 turns exercise into a fun game, you’ll also find it easier to stay committed to your fitness goals.
If you’re looking for a fast way to lose weight, increase your metabolism and gain strength, isometric exercise will put you on the path to reach your goals. Instead of torturing yourself at the gym, choose an easy home workout that will give you more benefits without forcing you to spend money on a membership.