One of the most productive and efficient ways to work out is using something called aerobic isometrics. It actually sounds contradictory, for after all isn’t isometric exercise working against an immovable object for time? And isn’t aerobics moving the body at a steady state for a longer period of time?
Yes and yes. But they actually come together very well, and when done this way they are an incredibly good, and safe way to really get fit! And a real fitness, that combines the cardio system and the strength building of the muscles together very effectively!
Let’s try it first in the classic pull-up or chin-up. Either use a low hanging bar or tree branch- (hey- you’re paleo, aren’t you caveman?)- or else place a stool that lets you extend your arms fully, while standing on your stool (or stump). Anyway, the idea is that you support your weight on your legs, but then you put more and more weight on your hands and arms. Slowly squat down, giving just enough help from your legs to go up and down in a chin-up. Go very slowly- it helps to have a clock in front of you with a sweep second hand. I like to go slowly up and down for a full minute- perhaps I wind up doing about 5 chins, maybe more. Sometimes, I go so slowly that I only do 1. or two chins or pull-ups over the course of a minute, or sometimes a minute and a half.
If you think these are easy, because your legs are “helping”, they definitely are not! You should only be helping with your legs enough to actually move slowly- no more. Often, on the negative motion I will lift my knees off of the support, and do a slow negative chin. It is quite taxing to do the exercise this way, and it really taxes and builds the entire back and biceps, along with the cardiovascular system! You will only need to do 1 rep, trust me.
You can do the same thing with dips, helping with your legs on a dip rack. Excellent exercise, in fact if you do these two exercises, dips and chins, you are getting your whole upper body worked very effectively indeed! And it is very, very safe- if the exercise gets too hard, just put your feet down and help. And so time efficient, it only takes a few minutes.
You can also do a pushup as an aerobic isometric: Get in the forward pushup plank position, and slowly lower yourself downwards. You won’t be able to go upwards slowly enough, so just get to the top position after you hit bottom, and do another slow, slow negative. Depending on how slow you make yourself go, you will only be able to do a few reps, but those reps will equal dozens done in standard fashion, both for muscle building and aerobically.
If you have a power rack, or “cage” as I do, left over from my misguided heavy weight lifting days, why then you are golden indeed my friend!
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