iso walkinG®
walking for weight loss
YOU WALK or JOG AND EXERCISE
YOUR UPPER BODY AT THE SAME TIME
WHAT IS ISOMETRIC WALKING?
concept
Isometric Walking (or “ISO Walking”) is a method of training in which walking or jogging is naturally combined with isometric exercises for your arms. Isometric Walking uses a compact, lightweight portable exercise device. The device has two handles that can be easily connected and disconnected.
illustration
In Isometric Walking you walk or jog and exercise your upper body at the same time. There are five basic exercises that target most of your upper body muscles. Isometric Walking gives a balanced full-body workout that cannot be achieved just by walking. It is suitable for everyone – men and women, young and elderly.
EXERCISE device
• Total Weight: 350 g (0.77 lbs).
• Material: Nylon with special additives – ecologically safe, high strength, impact, wear and ultraviolet resistant plastic.
NOTE: Before you start training, please practice operating the device. Fore safety reasons, you must be able to easily operate it without looking at your hands.
ISOMETRIC WALKING vs NORDIC WALKING
Nordic Walking
♥ Reduces the pressure on knees and joints.
♥ Suitable for people with neck, shoulder, or back problems.
♥ Since poles propel the walker along, one can move faster.
Isometric Walking
♥ Targets more upper body muscles and trains them more evenly.
♥ Uses smaller exercise device, requires less space for exercising.
♥ Is better suitable for the street and indoor training.
♥ Compatible with jogging / running.
♥ The exercise device can be used when you are sitting or standing (for example, when you are in the office or watching TV at home).
If you are a fan of Nordic Walking, you do not need to make a choice “Isometric Walking OR Nordic Walking”. The best choice is to use them both. Isometric Walking can be more suitable for working days when you are busier. And you can enjoy Nordic Walking on the weekend when you have couple hours to stroll in the park.
ISOmetric Walking for weight loss
While walking is a fine exercise, it does not involve much in the way of upper body involvement. ISO Walking changes all that. ISO Walking increases the use of the upper body and this additional muscular activity results in more calories being burned. This makes ISO Walking a more effective method of walking to lose weight than regular walking or jogging.
exercises
GENERAL NOTES
• There are five basic exercises – A, B, C, D, and E. Exercises B, C, D, E are isometric, and exercise A is isotonic.
• Start each isometric exercise [B, C, D, E] at a low intensity gradually increasing it to a medium or high level.
• Do each exercise until your muscles feel a light/medium burn. There is no need to count seconds or use a stopwatch – just “listen” your muscles.
FOREARMS TRAINING
Handles Squeeze
Duration 3-5 minutes
upper back/shoulders
Horizontal pull
Duration 15-60 seconds
chest
Horizontal push
Duration 15-60 seconds
biceps/triceps
Vertical push
Right hand on top
Duration 15-60 seconds
biceps/triceps
Vertical push
Left hand on top
Duration 15-60 seconds
TRAINING ROUTINE
Isometric Walking is very simple: you move and do exercises one after another:
• Exercise A (handles squeezing).
Pace: walking, jogging, running.
Duration 3-5 or more minutes.
• Exercise B then C (without a pause in between).
Pace: walking.
Duration: 0.5-2 minutes.
Repeat B–C sequence one or more times.
• Exercise A (handles squeezing).
Pace: walking, jogging, running.
Duration 3-5 or more minutes.
• Exercise D then E (without a pause in between).
Pace: walking.
Duration: 0.5-2 minutes.
Repeat D–E sequence one or more times.
One exercise cycle takes about 10-15 minutes and can be repeated.
ATTENTION JOGGERS AND RUNNERS:
Despite on word “walking” used in this fitness brand, it is not a low-intensity activity suitable for “adults only”. Isometric Walking summarizes the lower and upper body workouts, which together can exceed the intensity of “regular” jogging or running. Isomeric Walking is perfectly suitable for young, healthy, and physically active people and can provide them with any intensity they need.
ISOMETRIC WALKING ORIGINS:
WHERE DOES IT COME FROM?
Bipedalism theory explains our upright walking as a necessity to free hands for carrying objects – tools, weapons, food, infants, etc., which by its nature is an isometric upper body contraction. Such a combination of walking, jogging, or running and holding objects in hands is our fundamental skill obtained during evolution, to which we are genetically adapted. Isometric Walking imitates such “objects holding” and inherits all the convenience and absolute naturalness of this basic form of human physical activity.
expert opinion
[Wikipedia]: “Brian Sterling-Vete is an English author, Guinness World Record Holder, motivational speaker, TV broadcaster, Director, Stage, Film and Television actor, stunt performer, martial arts expert, fitness expert, and entrepreneur”.
At TWiEA, The World Isometric Exercise Association, we love all things connected with isometric exercise. Since isometric exercise is not new, there are many types of popular workouts, most of which are highly effective if you follow the simple rules of exercise science. Just when we thought that we had seen it all, we were made aware of something new and exciting in the isometric exercise world.
Isometric Walking can trace its origins back over millennia of human history. This is because as bipedal creatures we needed to walk while carrying various objects, using tools, and even weapons of war. Therefore, technically, Isometric Walking has been part of our lives forever.
To perform Isometric Walking, you would simply need to set a goal to walk a specific distance or course, set a comfortable exercise walking pace, and then while the lower body is walking as a movement-based exercise, the upper body performs a series of self-resisted isometric exercises as you do so. Naturally, during a walking break, the legs could also be exercised isometrically.
One of the interesting obvious benefits of ISO Walking is how effective it is at exercising the core muscles, and in enhancing multi-limb coordination. Naturally, ordinary walking involves an inverted pendulum motion with the body repeatedly vaulting over each non-moving limb. However, in Isometric Walking as you walk the upper body performs various isometric in multi-limb unilateral or bilateral exercises.
When performing independent upper body isometric exercises whilst walking, the body must work to compensate for rotational and other forces that come into play. Therefore, Isometric Walking will help you to develop enhanced coordination skills, greater core stability, which in turn enhances your cognitive abilities and motor skills.
For these reasons alone, Isometric Walking can be of enormous benefit to anyone wanting to sharpen their coordination, and for older people wishing to maximize their cognitive abilities while performing an easy and efficient form of exercise.
Naturally, with Isometric Walking and all other forms of isometric exercise, the scientific rules of safe exercise must be always followed, especially when it comes to remembering to never hold your breath during any exercise and to always get the approval of your doctor before exercising.
To summarize our evaluation of Isometric Walking, we give it a huge thumbs up, and very much look forward to seeing how this develops. From what we have seen so far, we can easily envision training courses for users, openings for new instructors wanting to teach the system, special technique classes, and Isometric Walking groups springing up all over the world.
To learn more about isometric exercise we recommend The ISOmetric Bible: Exercise Anywhere with Scientifically Proven Isometrics available on Amazon: https://amzn.to/3D3y3ir
Review by: Brian Sterling-Vete Ph.D. of www.TWiEA.com – The World Isometric Exercise Association.