Cardio without running
Cardio without running
— Read on cavestrong.net/2018/07/11/cardio-without-running-2/
I was searching WordPress for ideas related to “HeavyHands” but these days that pulls up everything from Boxing to domestic violence (I kid you not) .
This idea surfaced “cardio without running”… some interesting Videos, though not exactly “panaerobics”. Where do you look for ideas and inspiration?
Let me know in the comments …
Leonard Schwartz’ Pan-X Apparatus
John aka “HHEnthusiast” recently posted an example of how a panaerobic exercise session might progress. John personally communicated with Dr. Leonard Schwartz. In addition to doing HeavyHands three times per week, he finishes off each workout with “Panaerobics” or “Longstrength” calisthenics as taught to him by Dr. Schwartz. The Pan-X device is shown to the left but is, in practice, replaced with other exercise tools like adjustable height chinning bars, dipping bars, etc.
Here’s what he had to say (excerpted as needed for flow)….
[Regarding Longstrength] You may or may not find it of interest, but I think it brings another level of strength-endurance into the equation. I know Dr Schwartz enjoyed using it and made use if it during his several 10 minute bouts of exercise throughout the day. ( which he did in his later years as he felt he could increase his overall training intensity in that manner.)I did not start my modified Pan-X training until 2006, when I had the good fortune and honor and privilege to interact with Dr Schwartz. After Dr Schwartz described the method I came up with my alternative use of the walker and chin up bar as you all may or may not know [the Pan-X device] never made it to production.I use a walker set at hip height and an indoor chin-up bar set at about eye level. ( as prescribed by Dr Schwartz) As I stated I have a walker set at hip height, I do Squat/Dips with Upper Extremities [UE’s hereafter] doing dips on parallel bars of walker. I do not count but I am guessing I start out at a pace of 60-80 reps per minutes, then I may switch to doing Single Leg Squat (similar to a pistol squat), then maybe a ” alternating single leg superman” while doing dips, and maybe bring in trunk rotation by dipping more to contra-lateral (opposite) side of extended limb/leg. Also may add “running push-up” as Dr Schwartz described to me.The Pull-up/Chin-up/Squat set at about eye level (as prescribed by Dr Schwartz) with similar type gyrations as well as “jumping lunges” which really get’s the heart rate up. Also with dip “Station” as well as pull-up/chin bar can do leg scissors with dip or pull/chin ups. One arm chin-up with squat. The variations are limited by your imagination! I think the tempo is the key factor. Dr Schwartz said a beginner would mostly have a foot or feet on floor, but an advanced Pan-X’er would be occasionally be “airborne” with Lower Extremities [LE’s hereafter]. He explained to me of running with what would be performing “mini-dips” with UEs and “running” with LE at a pace of maybe 100-120 steps per minute, which you would not be able to do with full body-weight, but with supporting your body weight and taking off that weight you can move the LEs much faster than otherwise which will increase Heart Rate.I generally do not count reps or do sets with HH’ing or my “modified Pan-X” I do it for time usually 10 minutes. I usually “work-out” 3 times per week HH’ing ad lib x 20-30 minutes and then followed by “modified Pan-X” x 10 minutes or vice-versa.
Also I would like to further elaborate on dip/squat chin-up/squat. Len had in mind with the Pan-x as one unit with the dip and “pull-up bar” combined, the ability to switch stress to UE’s/LE’s and different musculature.
For example you could do the dip squat using mostly UE’s to do dips with little to minimal assist of LE’s, then when your arms started getting tired use LE’s to Push up into full Elbow extension then do eccentric lowering with UE’s, then when fatiqued from that switch to emphasis on squat with minial UE involvement, then could switch to chin-up postion on pull-up bar (Palms facing you) and switch emphasis to Biceps/lats, initially using UE’s/Lats with minimal to no LE’s assist and possibly doing a calf raise at end of chin-up then switch emphasiss to LE’s with the squat again. Also switch to Pull-up position Palms away from you to shift emphasis on muscles. Also single leg squat alternating or x number then switch to other leg, single arm chin-up and the variations go on Only your imagination or lack thereof can limit you!
Also with dips if you move you feet more forward you get a little more chest emphasis , but still bring in quite a bit of triceps. similiar to the Dip Vince Gironda recommended for chest vs bench press (sorry hope not to open a can of worms or offend any bench presser’s! Vince was slightly different in his approach! He did not think much about squatting either!!)
Have your own insight from your conversations/correspondance with Dr. Leonard Schwartz on HeavyHands, Panaerobics, IsoTonoMetrics, etc? We’d love to hear from you and document your experience here for others to find! Please leave a comment on any page and the blog curator will get in touch with you! Thanks!
Handclasps
It’s possible to read about Dr. Schwartz’ IsoTonoMetrics in the patent filing on Fitness Method and begin to understand the concepts behind “isotonometrics”. The allusions to isometrics and dynamic tension are giveaways and can help people get started doing “ISO” even before being able to watch the Schwartz video on the topic.
There are some reasons why Dr. Schwartz may have chosen to retain all the handclasps as they are shown and this blog post – at best – hazards a guess at “why”?
For one thing, recall that while the video and patent filing represent a “finished product”, the development of IsoTonoMetrics had been well tested in the lab to make sure that this panaerobic exercise was as helpful as “HeavyHands” or “Longstrength” calisthenics is aerobic effect and strength development.
So – at the very least – these handclasps were chosen – even the ones that may feel “weird” – after making sure they could at least provide a solid workout aerobically while functioning to build strength as well.
Why do they seem so weird still?
Creative Commons Licensed Image
If you had a leaky faucet and a plumber came out and announced they were done when they’d only fixed 35% of the leak, you’d be mad!
If you went to the operating room for an appendectomy and they only took out 35% of your problematic appendix, you’d still be sick!
If you opened your pay stub and found you’d only received 35% of the money you thought you had earned, you’d be pretty steamed!
When you expect 100% effectiveness but learn later you’re only being 35% effective, you suddenly realize something has to change…
That’s precisely the point Dr. Schwartz was trying to make about “panaerobic” exercise whether you’re talking about “HeavyHands“, “IsoTonoMetrics” or “LongStrength” Bodyweight exercises.
When you’re trying to get the best overall results from aerobic exercise but only exercise your LEGS, you’re only operating at 35% effectiveness.
Why? The legs ARE powerful aerobic “drivers” to be sure, but they only comprise about 35% of the body’s whole muscle mass.
The person who is able to harness both the LEGS and UPPER BODY MUSCLES (the other 65% of the body’s muscle structure) in their exercise will be able to generate far more work, process far more oxygen, burn more calories, maintain more lean muscle mass, and do so with less “perceived exertion” than the person trying to accomplish the same thing using their legs alone.
Many exercise systems target the “whole body” in one way or another, but Panaerobics are unique in their self-conscious attempt to harness all four limbs (or as much muscle mass as possible) simultaneously during exercise! In Panaerobics while any particular move may emphasize various sectors of the body at a given time… such as a “pump and walk” which tents to emphasize the biceps and shoulders along with the muscles used to walk … there are no “Panaerobic Isolation Exercises”. Users are encouraged to “spread out” their activity so that a “pump and walk” routine becomes increasingly mixed with other elements to engage more and different muscle groups… like the “Duck Walk” which activates the front of the thigh (the quadriceps) much more effectively than ordinary walking while swinging the HeavyHands high to activate a different set of shoulder and upper back muscles while processing even more oxygen than ordinary walking could ever hope to!
HeavyHands DuckWalk
In Panaerobics, even small – seemingly insignificant changes – can make all the difference in the world for aerobic effectiveness and muscle activation. Those who “carry” weights at their sides while walking receive almost no benefit. Those who move the weights to hip level (“Level 1”) begin to receive some benefit. Moving the weights to shoulder height (“Level 2”) begins to produce a strong cardio-respiratory response while moving the weights to head height or above (“Level 3” or more) produces the utmost in cardiac response during exercise.
In the same way, small weights lifted high while walking can produce as much or more actual “work” than lifting heavier weights more slowly!
As Dr. Schwartz’ books testify, dozens (if not hundreds) of possible movements are available to exercise as close to 100% of the body’s musculature as possible in a given workout!
By creeping forward at a snail’s pace while performing the “Swing and Sway” with HeavyHands, Dr. Schwartz estimated he could burn over 1,900 calories per mile! That’s a far cry from the traditional expectation that the average person burns about 100 calories per mile! Panaerobics “change the game” and create new opportunities for fitness and for fun while exercising.
Oddly enough, even doing lower body movements while doing what are otherwise called “dynamic tension” or “self-resistance” movements can have profound panaerobic results that can provide more aerobic training than running while building upper body strength! Like the hand movements with weights, the higher the arms move upward under tension while the lower body moves, the greater the aerobic benefit along with the strength benefit for the upper body.
One type of movement that was not stressed by Dr. Schwartz so much while discussing Heavyhands actions were Circumferential and Figure 8 movements. The first refers mainly to torso and body twisting during movements to stimulate the abdomen (obliques) encouraging the arm movements to “wrap around” the body. That term can also apply as the arms move in circular patterns behind or in front of the head while bending from the waist from the 10 to 2 position on the face of a clock … or even more deeply perhaps.
Handclasps
Figure 8’s refer primarily to the pattern of the “handtrail” created by the “handclasp”. Moving the locked hands in a Figure 8 pattern allow more muscles to be engaged than simply a straight movement which travels either vertically or horizontally. Depending on the weight though, light HeavyHands can be used in Figure 8 patterns as Dr. Schwartz is often depicted as doing in his books!
The question remains… are you settling for a 35% solution when you could workout out much more effectively by engaging as much muscle as possible by performing Panaerobics?
Strongman Alexander Zass was known for specializing in Isometric Exercise
Was Dr. Schwartz a fan of Isometrics? Good question. Some say a definitive “no”. Even his “isometric like” exercises were “isotonic”!
The answer is probably more nuanced in reality.
On the sidebar of page 164 of “HeavyHands:The Ultimate Exercise” Dr. Schwartz discusses isometrics.
He finished the sidebar by noting that at the time of publication, the opinions of physicians had changed regarding the usefulness of isometrics. Before that, some felt that isometric exercise dangerously increased blood pressure and was useless as an exercise protocol.
If you’re familiar with Charles Atlas or other self-resistance exercise systems (sometimes called “Dynamic Self Resistance” or “DSR”) Dr. Schwartz’ IsoTonoMetrics may still seem baffling to you. Don’t worry, many people are similarly baffled at first!
Look at it this way, if you’re familiar with a variety of self-resistance exercises already, you’re half way there!
The difference between a classic dynamic self-resistance exercise and an “IsoTonoMetric” is that in addition to the basic self-resistance movement other movements are added to
A. Activate all four limbs
B. Involve as much muscle as possible
C. To build strength and endurance simultaneously
Ok so let’s get more specific and turn a classic dynamic self-resistance exercise into an “IsoTonoMetric”!
Recently on an internet forum, someone expressed doubt that Dr. Schwartz had promoted any other exercise protocol besides “HeavyHands”… especially one requiring NO EQUIPMENT! Why? Dr. Schwartz is known as the “HeavyHands” man! Unlike some fitness gurus who are “one trick ponies” it seems, Dr. Schwartz was too interested in learning new things and actually helping people even if it meant advocating a fitness method that worked without equipment! Working out without equipment was simply a logical extension of his findings while studying the impact of HeavyHands. As such, it was to be embraced on its own merits even though he never suggested that anyone STOP doing “HeavyHands”. They fit perfectly together in his mind.
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