iso walking

walking for weight loss

YOU WALK or JOG AND EXERCISE
YOUR UPPER BODY AT THE SAME TIME

WHAT IS ISO WALKING?

concept

ISO Walking (or “Isometric Walking”) is a method of training in which walking or jogging is naturally combined with [isometric] exercises for your arms. ISO Walking uses a compact, light weight portable exercise device. The device has two handles which can be easily connected and disconnected. ISO Walking gives a balanced full-body workout that cannot be achieved just walking. It is suitable for everyone – men and women, young and elderly.

illustration

In ISO Walking you walk or jog and exercise your upper body at the same time. There are five basic exercises which train most of your upper body muscles.

EXERCISE device

Walking For Weight Loss Tips How To Loose Weight | ISO Walking

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.

ISO WALKING vs NORDIC WALKING

There is a fundamental similarity between Nordic Walking and ISO Walking – both use combination of walking and upper body exercising. Still, each method of training demonstrates its own advantages:

Nordic Walking
Burns more calories.
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.

ISO Walking
Targets more upper body muscles and trains them more evenly.
Uses smaller exercise device, requires less space for exercising, is 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 – “ISO Walking OR Nordic Walking” – the best choice will be to use them both! ISO Walking can be more suitable for working days, when you are busy. These days you can “iso walk” in the morning on the nearby street and then take the exercise device to your office. And you can enjoy Nordic Walking on weekend when you can find a couple hours to stroll in the park. 

Nordic Walking does not  train the upper body muscles evenly - some muscles work well (triceps, shoulders etc ) while other muscles do not receive a sufficient workout (forearms, biceps, chest etc).
Due to the significant sticks size and weight, Nordic Walking is not well suitable for jogging because it can be unsafe.
Nordic Walking is not suitable for limited space training, such as indoor training.

ISO Walking successfully addresses these problems. The key "secret" of ISO Walking is that it uses isometric ("static") upper body exercises, ideally suitable for walking/jogging, which results in the following benefits:

ISO Walking targets more muscles than Nordic Walking does.
ISO Walking exercise device is very small and one can take it anywhere, carrying it in the belt pouch or even in a pocket!
Isometric exercises last for only 15-60 seconds (per exercise), so you can jog during most of the training time.
You can use the ISO Walking exercise device when whether you are sitting or standing (for example, when you are in the office or watching TV at home).
Using the device while sitting can be very beneficial for the people with special needs, like those who are tied to a wheelchair (consult your doctor first).
ISO Walking is well compatible with indoor training, and you can "iso walk" at home, in the hotel room and in the office.

ISO 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 even jogging.

exercises

GENERAL NOTES

There are five basic exercises: A, B, C, D and E.
Exercise A is isotonic, exercises B, C, D, E are isometric.
• Doing exercises, hold the device exactly as shown on the pictures. 
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. 
Start each isometric exercise [B, C, D, E] with low intensity and gradually increase it to medium / high level.

NOTE: Never apply “twisting” or “bending” force to the handles – it may break the device.

FOREARMS TRAINING

Walking For Weight Loss Tips How To Loose Weight | ISO Walking

Handles Squeeze
Duration 2-3 minutes

upper back/shoulders

Walking For Weight Loss Tips How To Loose Weight | ISO Walking

Horizontal pull 
Duration 15-60 seconds

chest

Walking For Weight Loss Tips How To Loose Weight | ISO Walking

Horizontal push
Duration 15-60 seconds

biceps/triceps

Walking For Weight Loss Tips How To Loose Weight | ISO Walking

Vertical push
Right hand on top
Duration 15-60 seconds

biceps/triceps

Walking For Weight Loss Tips How To Loose Weight | ISO Walking

Vertical push
Left hand on top
Duration 15-60 seconds

TRAINING ROUTINE

ISO Walking training is simple: you walk or jog and do exercises A, B, C and A, D, E one after another. One exercise cycle takes about 10-15 minutes and can be repeated.

Walking For Weight Loss Tips How To Loose Weight | ISO Walking
Walking For Weight Loss Tips How To Loose Weight | ISO Walking

NOTES:

• If you are jogging fast, slow down before doing exercises B, C, D, E.
• You may speed up when doing exercise A.
• After you finish exercise A just keep moving for several minutes until your muscles get some rest, then proceed exercising.
• Exercises B-C and D-E are coupled and should be done without a pause in between.
• You may randomly switch exercise sequence from D-E to E-D.
• If you are sitting or standing, do the same exercises in the same sequence.

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