Posts Tagged ‘long strength’

rebounder1“Exercise intensity increased by addition of handheld weights to rebounding exercise” This older study (1995)  looked into the effect of using hand held weights to increase the intensity of rebounding exercise. They concluded “The addition of [Hand Held Weight or HHW] exercise to rebounding substantially increases exercise intensity. Because rebounding without weights results in a relatively low intensity, the addition of HHW should be considered in the use of rebounding for cardiovascular training.”

What’s a rebounder?  It’s essentially a mini-trampoline. There are many incredibly cheap ones that could injure you and then there are the rebounders warrantied for users up to 400 pounds with a premium price, and rebounders priced at the mid-range with a good reputation like the Urban Rebounder “as seen on TV”!

Advantages to the rebounder vary by who you ask. Zealous promoters of these products list numerous benefits which to some degree are likely true. Less dramatic promoters highlight the ability to use these devices to work at home, promote circulation and healing, and as a platform for exercise that can be as challenging as you wish to make it! Before outrageously expensive “treadmills” rebounders or mini-trampolines were the standard device for people training indoors. Many trainees considered them excellent tool for developing leg strength thanks to the jumping and the high “G” force landings that could be created for experienced users. (Inexperienced users can potentially injure themselves even on premium rebounders!) Unlike any other training device, the rebounder allows for the development of balance and agility while working out… attributes appreciated more as folks age and the tendency is to become unstable.

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The Pan-X device for Longstrength workouts... only 3 prototypes were built.

The Pan-X device for Longstrength workouts… only 3 prototypes were built.

Dr. Schwartz often talked about medleys when exercising, particularly in LongStrength calisthenics.

The problem for most people – especially since he never published his book on those calisthenics or sold his Pan-X tool (only 3 prototypes were made apparently) – is how to get started.

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 Charles Atlas performing a “Dynamic Tension Exercise” Image Courtesy © Charles Atlas, LTD

In a recent post the way in which Leonard Schwartz’ “IsoTonoMetrics” related to Charles Atlas and Dynamic Tension was mentioned.

Since then, some new information has come to light from Dr. Schwartz’ “Fitness Method” patent that is worth sharing on this topic, especially if people want to understand the inner dynamics of Schwartz’ “IsoTonoMetrics” and practice it for themselves.

Remember that in Schwartz’ IsoTonoMetrics, the hands are clasped or otherwise pushing together or pulling apart in various ranges of motion to activate different upper body muscles.

Bends, knee dips, torso twists, steps, head and neck rotations, various dance like moves, lunges, posture changes, body positions and toe raises are used to create a “whole body” aerobic exercise.

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ISO1 (1) It’s true! You can get started in IsoTonoMetrics in ONE STEP! Here’s how…

(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!)

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plslogo A previous post started defining panaerobics. Here is some more in the way of definition from Dr. Schwartz’s Panaerobics website:

This was in response to the question: “How does ISO generate such enormous strength and aerobic workloads?”

The answer given below. Another definition of panaerobics is in bold, but the whole passage is worth considering:

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John performs a “Longstrength” upright row and partial squat combo with a band. Image courtesy John McKean.

At least one Schwartz student suggests doing “Longstrength” workouts with resistance bands. Here’s a routine John McKean did while rehabbing from a knee injury that resulted from a fall while fishing. With weight lifting contests in the near future, he had to devise a plan for his own rehab. Before the injury he used other forms of “panaerobics” as a 20 minute (or so) warm up for his weight lifting activities. Those previous routines (which are linked to from other pages on this site) had to be adapted to work around the knee injury. Notice how “belly aerobics” were used as part of the overall workout! Here’s what he came up with using the “Longstrength principle” as his rehab warm up before doing specific training for his contest lifts:

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Dr. Schwartz “Strength Endurance Apparatus”

In Dr. Schwartz’ patent for “Strength Endurance Method”  he describes what became his “Pan-X” exercise apparatus. While he has a separate patent for that device, he mentions it in order to describe his strength endurance method.

He describes a number of exercises for his strength endurance method and one is a version of “jogging”.

Why is it suitable for “longstrength”?

Here is an interesting passage from the patent filing that relates both to “jogging” with Dr. Schwartz’ device and other exercises he envisioned using too.

Dr. Schwartz had previously added “Heavyhands” to walking, jogging and running to maximize the aerobic value of those exercises. In his development of “Longstrength” theory, he envisioned using the body’s own weight to exercise both the upper and lower body in order to build not only aerobic capacity but muscles capable of exerting greater strength over longer than average times. Here is how that would have transformed “jogging” into a “Longstrength” exercise – by making it a “whole body” movement:

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