(To be honest, I’m assuming you already know how to WALK!
If you don’t already know how to walk, you’ll need two steps!)
To transform an activity where legs alone are the primary aerobic drivers into a “panaerobic” and “IsoTonoMetric” exercise where NO weights or other exercise devices are used while creating an aerobic and strength building effect on your body, simply cross one hand over the other at waist height as you continue to walk.
Then as you are walking, lift your bottom hand overhead in front of you with your arms straight while resisting with the top hand.
Once your hand is above your head, it’s time to lower the bottom hand while resisting with the top hand still.
Switch hand positions at the bottom of the movement and repeat!
Now continue these alternate hand lifts as long as you can or wish to, or for the length of your walk. The pace of your arm lifts should mirror the pace of your walk.
Obviously to walk while raising and lowering your arms in a coordinated fashion for any length of time, the resistance from your top hand will not be too great because you may be raising your arms dozens of times per minute, once every step or two. As you tire, the strength you have to resist your arm as it rises will decrease, but that’s all right. Just keep alternating your arms as long as safely possible!
Here’s what will happen in short order: As you continue to raise and lower your hands while walking, you’ll realize that even if you were able to walk quickly before, you may slow down somewhat as your limbs coordinate their movement. But also a relatively slow easy walk can quickly become an “aerobic workout” where you’re huffing and puffing! Conversations you may have easily carried out moments before will become harder to maintain as your pulse increases because you are doing so much more work!
You have now started doing “ISOTONOMETRICS“!
All you need to do “ISO’s” is to move one arm while resisting with the other as you move the rest of your body in some fashion.
Suddenly the muscles that stabilize your hands (forearm muscles) and lift your arms (deltoids, trapezius) are getting a workout, and so are the huge back muscles called the “latissimus dorsi” that pull your arms downward and back. This work is in addition to all those muscles already working to carry you along during your walk.
By getting all this muscle to work together over a sustained period of time, you can create an aerobic effect superior to running. You have also uncovered the secret of IsoTonoMetrics. In the future, you’ll simply learn new ways for your arms and legs to coordinate to produce the desired fitness effects!
(Obviously much more can and should be said, but by performing this basic movement of walking while doing arm raises, the basic principle of IsoTonoMetrics will be more easily established in the reader’s experience. Learning and applying other movements of this nature will then come more easily!)
Check the “Getting Started” page for more tips on how to get started doing ISOTONOMETRICS!