WHAT IS ISO WALKING?

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ISO Walking is a new effective method of training in which walking or jogging is naturally combined with exercises for your arms. ISO Walking gives a balanced full-body muscle workout that cannot be achieved just walking. ISO Walking also saves time since you don’t have to work your arms separately - this is a full body workout. ISO Walking involves the use of a small, portable exercise device that you can take with you everywhere and exercise at any time (for example while walking to work or standing at the bus stop). ISO Walking is equally suitable for everyone - men and women, young and elderly, experienced athletes and beginners.
Click here to watch 5 minutes video introduction.

WHAT MAKES IT DIFFERENT?

REGULAR WALKING
REGULAR-WALKING-ANIMATION

Advantages:
♦ Trains your legs.
♦ Simple and affordable.
♦ Available anywhere at anytime.
Disadvantages:
♦ Does not provide your upper body with a sufficient workout therefore extra time for exercising is required.

NORDIC WALKING
NORDIC-WALKING-ANIMATION

Advantages:
♦ Provides decent upper body training.
♦ Uses simple exercise technique.
♦ Good for the weight loss .
♦ Provides better body balance.
♦ Reduces the pressure on knees and joints.

Disadvantages:
♦ Does not exercise upper body muscles evenly.
♦ Not suitable for the street, public places and indoor training.

ISO WALKING
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Advantages:
♦ Provides a sophisticated upper body workout.
♦ Can be used in the "background" of your daily walking activities to save time.
♦ Requires minimal space for exercising, is perfectly suitable for the street and indoor training.
♦ You can use the ISO Walking device when you are sitting or standing.
♦ Available anywhere and anytime including public places.

WHAT DO YOU NEED FOR ISO WALKING?

Not much - just the portable exercise device and the belt pouch to carry it (included).

EXERCISES

There are five basic exercises:

EXERCISE 1

Horizontal pull (isometric exercise).
Duration 15-60 seconds

EXERCISE 2

Horizontal squeeze (isometric exercise).
Duration 15-60 seconds

EXERCISE 3

Vertical squeeze (isometric exercise).
Left hand on the top. Duration 15-60 seconds

EXERCISE 4

Vertical squeeze (isometric exercise).
Right hand on the top. Duration 15-60 seconds

 
EXERCISE 5

Handles rotation (isotonic exercise).
Duration 30-120 seconds

 

TRAINING ROUTINE

The training cycle is very simple. You walk, jog or run and do exercises from 1 to 5 (see pictures) one after another. One exercise cycle takes about 10-15 minutes and can be repeated. Do each exercise until appearance of a light (or medium) burning feeling in the muscles. No need to count or use a stopwatch. A pause in between the exercises is 3-5 minutes. During this time you keep moving, holding the device in the case or in your hand. 

NOTES:

♦ If you are running or jogging fast, slow down before doing exercises.
♦ Exercises 1-2 and 3-4 are «coupled» and can be done without a pause in between.
♦ Start each exercise with low intensity, gradually increasing it to medium or high level.
♦ Grip handles without touching reg knobs to avoid dis-adjustment.

ISO WALKING ORIGINS: WHERE DOES IT COME FROM?

The theory of human Bipedalism explains our upright walking by a necessity to free hands for carrying objects — tools, weapons, food, infants, etc. Combination of walking (jogging, running) and objects holding is our fundamental skill obtained during evolution. ISO Walking imitates such «objects holding», which by its nature is an isometric muscles contraction, and inherits all the convenience and naturalness of this ancient form of human physical activity.

ON ISOMETRIC AND ISOTONIC EXERCISES


contraction_isometric w textISOTONIC EXERCISE

Is the muscle force generation when the muscle length and joints position change, while the force remains about the same. Examples of isotonic exercise would be lifting weights, stretching elastic band etc.

ISOMETRIC EXERCISE

Is the muscle force generation when the muscle length and joints position remain the same. Examples of isometric exercise would be pushing against a wall, doing a push-up and stopping in the 'up' position etc.

 ISOTONIC vs ISOMETRIC

Some people think that the only "true" exercises are the exercises associated with movements - i.e. isotonic exercises. This is a typical misbelief, which probably comes from isotonic exercise equipment being dominant on the market. This domination, however, originates from "commercial" advantages of isotonic equipment only and has nothing in common with any fitness advantages of isotonic over isometric. Isotonic exercise equipment is usually more complicated, more expensive and more profitable for the manufactures, while isometric exercising requires very simple or no equipment at all. The question which type of exercise has a higher fitness value has been debated time after time and the reality is that there is really no clear cut winner. It will not be a big mistake to assume that both types of exercises are equally effective.

BENEFITS OF ISOMETRIC EXERCISES FOR WALKERS AND JOGGERS

Isometric exercises are effective for sculpting and strengthening the body, for improving a person's appearance and they pose very little health threat to the body. The most important advantage of isometric exercises for walkers and joggers is that they are perfectly suitable for moving process, unlike isotonic exercises, which are generally less convenient for that (imagine yourself running and lifting weight). Also, isometric exercises are almost invisible and one can comfortably exercise practically anywhere - on the street, at home, in the office and so on.