Erica Marcano, MS ATC, CSCS
Dec 11, 20204 min
Updated: Dec 22, 2020
When performed with correct form, isometrics can give you multiple benefits - they improve strength and endurance of the muscles you are working, reinforce proper mechanics, give you the correct "muscle memory" for down the road when you might want to do multiple reps at a fast pace, and they're definitely a challenge.
If you've ever had to hold the position in a bicycle crunch where your elbow and opposite knee touch, or were punished with wall sits during high school sports, congrats - you've already done isometric holds! I love to incorporate these as a challenge when I’m already tired, or as a pseudo-rest period to create a shorter, more intense workout.
Can you lie on the floor, put you hands down, and push yourself up to the perfect plank without losing your form? What exercise can you think of that maybe you haven't gotten the full range of motion and, therefore, the full benefit from? Starting to build your exercise from the bottom up can give you a new perspective, as well as improve strength through your entire range of motion.
3. Incorporate Eccentric Training
A ‘negative,’ or an eccentric exercise is one where the muscle lengthens (rather than contracts) under load. To incorporate eccentric training, a general rule is to focus on the opposite part of the exercise than you normally would. For example, in a push-up, focus on lowering to the ground - and I mean all the way to the ground rather than the actual pushing up. In a squat, you can do the same. And can you get a little lower than usual? And now just a little lower? It’s really amazing what we can do when we aren’t rushing. For your bicep curls, can you actually lower your forearms all the way down to your sides, instead of the tops of your thighs? (Not saying you do it, but it’s an extremely common little cheat.) To increase the challenge you can use a strategy such as taking 5 counts to lower, and 1 count to lift. Just like the first two techniques I mentioned, eccentric training can help you build strength, improve the quality of your movements, and allow you to have a challenging yet low-impact workout.
Fitness Trainer Lisa Kocsis @globalonehealth uses outdoors and Animal Flow to keep her workouts interesting and effective
4. Be Creative with Your Cardio
Depending on your reasoning for choosing a low-impact workout, you may need to get creative with your cardio. I’ve worked with a lot of clients who had knee surgeries, and felt like they would be unable to get their cardio in until they were cleared to bike, run, or at least use the elliptical again. I challenge you to be a little more creative. Shadow boxing, for example, can be a great form of cardio - you can even use light hand weights (no more than 3 pounds) if you want. Learn some different punch combos to mix things up, and spice up your strength workouts by throwing 3 minutes of punches in between sets.
Athletic Trainer Erica Marcano demonstrates a body- weight workout using the friction of socks on hardwood in place of traditional resistance
Erica Marcano, MS ATC, CSCS, also known as The Notorious ATC, is certified Athletic Trainer and Strength & Conditioning Specialist with 15 years of experience in her field. She currently coaches clients in person throughout Brooklyn & NYC, and due to recent events, now sees clients virtually as well. Learn more about Erica and her holistic fitness practice here.
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