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The One Minute Exercise Routine

February 28, 2008
By J White

How would you like to spend about a minute exercising to shape and tone your body. So impossible? Well by making use of a type of resistance training that’s been around for over 50 years, fiction meets reality.

This simple technique is isometrics. Isometrics training started gaining in popularity between 1955 and 1965. German researchers of that time demonstrated a 5 percent per week increase in isometric strength from a daily, single, two-thirds maximum isometric action of six seconds. Strength increased by repeating this action 5 to 10 times. Research also showed that increase in strength was also related to duration of muscle action and training frequency.

Research also shows that isometric exercise is most effective when the applied force covers four or five joint angles. Although the only requirement for isometric exercise is an immovable object, there are devices designed specifically for isometrics. A device called the Bullworker is probably the most famous of the isometric exercise equipment. Check out this wall chart of the device in action.

As just mentioned, all you need is an immovable object such as a wall to perform the exercise. Just take about a step or two from a wall, place your hands on the wall and push for about 6 to 10 seconds. Repeat this up to 10 times. What can I say. Nothing could be more simple.

So if you looking for a one minute exercise routine, then isometrics is for you. Even if you don’t make it your primary choice for keeping in shape, it’s a great choice for a quick pick-me-up during your day.

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