PIERINI FITNESS.

Thursday, August 20, 2015

7-second isometric contractions


Sometimes it seems like there's not enough time in the day to get in a fitness workout so on those days, I need to remind myself that something is better than nothing.

There's always time, no matter how busy you and I are, to squeeze in a few maximum effort isometric contractions. 

Maybe a minute is all I have. That gives me plenty of time to perform 5 sets of a maximum-effort isometric contraction.  

The following circa-2007 vintage video comes from the vast archives of Pierini Fitness and demonstrates a maximum-effort pectoral isometric contraction.  While this one primarily works your pectoral muscles, it will also work your whole body if done correctly. 


So here's your one minute workout on a day when fitness training time is nowhere to be had.  It consists of 5 sets of a 7-second isometric contraction followed by 5-seconds of recovery. 

That's 12 seconds x 5 sets equals 60 seconds or one minute.

Hey middle-aged man - got a minute to spare?

No matter how busy you are, there's always time for some rounds of 7-second isometric contractions.

Pax Domini sit semper vobiscum

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