I have been incorporating a lot more static hold exercises in my routine such as:
Handstands
Squat
Hollow Hold
Bar Hang
From implementing this I have seen some great improvements and results, musculature, cardiovascular, and mobility/flexibilty, and strength. The best part you physically can’t do this for an hour .. (unless you are a crazy gymnast or Navy Seal).
Why did change up my program you ask?
Well you all know I am the “Why” Girl so here is your answer …
Static exercises, also known as “Isometrics”, are exercises where the body performs little to no movement while contracting its muscles.
Key benefits of static training are:
1. Increased muscular endurance – Static training is very taxing on your CNS (Central Nervous System). This occurs very quickly while performing static holds. Which is why you notice that you get tired and fatigued much more quickly than if you were to perform a standard eccentric/concentric exercise like a pushup. In order for your body to handle the stress placed upon it the muscle fibers have to adapt with a higher state of fatigue. This results in your muscles being able to perform the same exercise more easily the next time you try it. So pushups will start to become easier, squats you will recover from faster etc …
2. Increased muscular strength – A great advantage to static holds is their ability to increase your muscular strength. As you watch many gymnasts all the movements they perform are all done by using there own body weight (typically in static hold positioning). Any static movement requires you to engage every single muscle to their fullest capabilities. As a result your muscles have to get stronger in order to perform the movement for a longer period of time. Hence, why gymnasts are some of the toughest and strongest athletes in the world!
3. Toning – Since static holds increase muscular strength resulting in toned muscles. Toning only happens when muscles enlarge (and fat cells shrink). Enlarged meaning overcompensating the fat cells not literally getting large! I am talking about that lean and athletic look, not body builder status. Plus, muscle burns fat, so you are burning fat 6-8 hours after your workout. When in traditional “cardio” workouts what you burn is burn!
4. Time saver – We are doing this workout in 20 minutes, and I guarantee you will not want to add another second (if you are doing this correctly). Have you ever tried to hold a 5 minute plank or max Handstand Hold or Bar Hang?
If you get 2 minutes (as a normal human) that is pretty impressive so think of what you could do in just 10 minutes? I once did a 30 day “Hanging Challenge”. For 7 minutes a day, I would alternate from Handstands, Plank Holds, and Bar Hangs. I saw great results in core strength but the best results was my shoulder mobility and strength increases and all it took was 7 minutes a day!
Sounds easy right … Well you know the workouts that look the easiest tend to be the some of the hardest!
Start Your Week out with a bang with this 20 minute workout.
As many rounds as you can possibly do in 20 minutes:
30 Sec Handstand Hold or Down Dog
3o sec squat hold free or against a wall
30 sec hollow hold or plank
30 sec bar hang or table top
Fit Chic