Re: Aerobics and The Bullworker

[Guest guest]

No offense to the INVENTOR of Aerobic Isometrics but these form of

movement is inherent in many Yoga postures, Kung fu training,

wrestling, gymnastics and the like.

>

> From Bullworker Forum:

>

> Steve Justa in one of his books (Rocks, Iron & Steel from

memory) popularised what is called Aerobic Isometrics. Recent

research seems to suggest that longer holds with less resistance

tend to build more muscle mass. Basically a common implementation of

this method is to exert around 35 - 50% of maximum strength and

perform the Isometric hold anywhere from between 30 seconds and 3

minutes varying the tension accordingly. A popular choice seems to

be around 90 seconds.

> I think the best way to prove whether these things work for you

is to initially just pick a single body part and experiment whilst

leaving the rest of the routine the same. Results will soon speak

for themselves if it is going to work. Of course you could just go

all out and try a routine based solely on aerobic isometrics. But

you need to try it for a few months to give it a fair trial.

> Another approach of course which I'm about to try is to do a

single 7 second hold, rest briefly then do a long duration hold on

selected exercises. This way you get the best of both worlds with

the first method catering for strength and the long duration aerobic

isometric building more muscle mass.

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> Paraphrased from Smart Exercise, by Covert :

> " The term aerobic exercise was invented to describe systemic

exercise, that is, it improves the health of the whole body. In

practical terms, the criteria for aerobic exercise is any exercise

that lasts at least 12 minutes without stopping, gets you breathing

deeply but not out of breath and uses the muscles in the thighs and

buttocks.

>

> Aerobic exercise mainly takes place at a certain level of

exercise (roughly 65-80% of maximum heart rate, which for two thirds

of the population is roughly 220 minus your age). The reason for

this is as follows:

> Muscle burns fat and sugar (fatty acids and glucose) at the

same time via fat and sugar burning enzymes. Depending on the

intensity of the exercise, the percentages burned of each are

different. The burning of fat, however, requires the presence of

oxygen. Aerobic means " ocurring only in the presence of oxygen " .

Muscles function aerobically when it has enough oxygen so that the

fat-burning enzymes are working as hard as the sugar-burning

enzymes. When exercising below the aerobic zone, our bodies are not

breathing in enough oxygen for this to happen. When exercising very

hard and above the aerobic zone, the muscles cannot receive enough

oxygen required (out-of-breath) and basically shuts down fat

burning, switching to only glucose for fuel. "

>

> Despite the stated criteria for " practical " aerobic exercise

where the long-term burning of fat is favoured, I would assume that

holding a bullworker contraction for 90 seconds may indeed raise

ones heart rate into the aerobic zone and thus make the term Aerobic

Isometrics a valid one. It also seems to at the very least

differentiate between isometric excercises which are of more intense

and shorter duration, i.e. a maximum or near maximum 7 to 10 second

hold.

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