Why I don't "Lift Heavy Things" for exercise...

This is why I recommend my book, Perfectly Paleo Exercise!

Within its pages you will find bodyweight, self-resisted, and isometric types of exercise, along with sprinting and heavyhands and ski pole forest walking.  Plenty of stretching, too... the sort of exercise that suits you for a long, functional, and healthy life.  And gives you an aesthetic type of build, not the bulky, blocky form of a troglodyte.

Beware of heavy weight lifting- it does not build total health!

Aerobic Isometrics- Goes GREAT with Paleo Diet!

But, no one knows it!  (Except YOU!) and me, of course...

All right: the above is me in my farmhouse basement, doing an "aerobic isometric" dip exercise.  I made the dipping bars about 30 years ago, from pipe I bought from Menard's.  The cost was very minimal...

Anyway, that's not the point, really!  Dip stations are readily available- the problem is doing the dips!
Most people just can't do them!  They are demanding, just like chin-ups, and dips are especially demanding (and even somewhat dangerous for the untrained!) in the extreme low position.

The "aerobic isometric" version of the dip solves all of this!

By helping the "dip" just enough with the legs, the dip becomes:

1. As easy as you want, or need it to be
2. As safe as can be!
3. MORE productive than a standard dip, even for a trained athlete who has done them for years!


How can this be?  Easy:  the exercise is being done in a manner that invites and encourages loading of the musculature and joints through a full range of motion, slowly, without "momentum, i.e. heaving of the weight".  It also includes complete loading of the targeted muscles throughout- 
all done with complete safety, and, given the duration of the set- maximum inroad to the musculature involved!

What this means, in a nutshell, is that aerobic/isometric exercises exhaust, and initiate strength gains in your muscles in a completely safe manner, in one of the most productive formats possible!

It's like "Paleo Exercise"!  Aerobic Isometrics are one of the easiest, safest, most productive exercises on the planet!

Here are a couple more "aerobic isometric" exercises for you to explore:

There are more, but they will be the subject of further posts...  For now, just experiment with:
Aerobic Isometrics!  Odd to the uninitiated, but very effective!

Aerobic Isometrics- Goes GREAT with Paleo Diet!

But, no one knows it!  (Except YOU!) and me, of course...

All right: the above is me in my farmhouse basement, doing an "aerobic isometric" dip exercise.  I made the dipping bars about 30 years ago, from pipe I bought from Menard's.  The cost was very minimal...

Anyway, that's not the point, really!  Dip stations are readily available- the problem is doing the dips!
Most people just can't do them!  They are demanding, just like chin-ups, and dips are especially demanding (and even somewhat dangerous for the untrained!) in the extreme low position.

The "aerobic isometric" version of the dip solves all of this!

By helping the "dip" just enough with the legs, the dip becomes:

1. As easy as you want, or need it to be
2. As safe as can be!
3. MORE productive than a standard dip, even for a trained athlete who has done them for years!


How can this be?  Easy:  the exercise is being done in a manner that invites and encourages loading of the musculature and joints through a full range of motion, slowly, without "momentum, i.e. heaving of the weight".  It also includes complete loading of the targeted muscles throughout- 
all done with complete safety, and, given the duration of the set- maximum inroad to the musculature involved!

What this means, in a nutshell, is that aerobic/isometric exercises exhaust, and initiate strength gains in your muscles in a completely safe manner, in one of the most productive formats possible!

It's like "Paleo Exercise"!  Aerobic Isometrics are one of the easiest, safest, most productive exercises on the planet!

Here are a couple more "aerobic isometric" exercises for you to explore:

There are more, but they will be the subject of further posts...  For now, just experiment with:
Aerobic Isometrics!  Odd to the uninitiated, but very effective!


I even have more in the category of aerobic isometrics- I mean, you can do these with other exercises-

But they are made to order with the chin and dip exercises!!  
J

Sunday Workout

As regular readers of Paleo Quick Start already know, I mainly do a body-weight workout routine each morning, usually in front of the TV (blasphemy!), watching streaming Netflix movies.  The beauty of Netflix is that it keeps your place; when you resume watching the next morning, you pick up right where you left off!  Beauty...

On Sundays, though, I do something different:  I go into the basement dungeon/workout room, and go through a routine utilizing my dip bars, power rack/chinning bars, and other weight lifting accoutrements...
But sans weights!

I do regular chins and dips (my goal is 20 strict chin-ups by my 60th birthday next April, 2012.  Currently at 16 reps... BUT, after my regular chins and dips, I do the "Aerobic Isometric" version-

For chinups- I grasp the bar, but rest my feet on a small stool.  I slowly pull myself up through the chin, whilst keeping my eye on the clock.  I help myself just enough with my feet to barely make the rep happen, in strict slow motion!  I probably do 3 or 4 reps, max, in a minute's time.  That is my chin set!

Then, for dips, I do similarly: I help myself just enough, with my feet on the stool, to do the same 3 or 4 reps, throughout a very slow, full range of motion.  This technique enables totally loading the muscle in all positions- there is no "heaving" through some parts of the movement- for instance, at the bottom of the dip, where you are weakest, you can fully load the muscle, without fear of injury, with the help of your legs.

I do other exercises, such as hack squats, leaning way BACK whilst grasping the sides of the rack.  This takes the strain totally off of the knees!  And I similarly do one-legged squats, holding onto the sides yet again of the rack. (Helpful little power rack it is!)

My latest addition, however, is doing the kettle bell swing.  I'll do 20 reps, do another exercise, 20 more, another exercise, etc.  The kettle bell swing is a killer, but totally safe!

I'll have to list these exercises, with photos, for anyone who is interested.  Trust me- they are very effective, and get at the muscle fibers in a deeper fashion than body weight or even Visualized resistance exercises.  They just don't (and shouldn't!) be done very often!

Jay