Keto Diet and Exercise for health


Light Exercise – Is this What You Do When You Are Lighter?

Is It Different From Heavy Exercise (-:

If you are following a diet like the Keto diet, you don’t need to do a lot of exercise for that waist measurement to start reducing.  But we all know the saying that “if you don’t use it you’ll lose it”. So if we are to just focus on our weight loss and ignore the “rest of us”, that is, our muscles, joints, and blood circulation – including our heart, then we are reducing the chances of being truly fit and healthy. So Light exercise is the story.

We really need to exercise. Now I can hear the collective groan or sigh when you read that word exercise, but the exercise routines we can do are not up there with the weight lifter or long distance runner.  We can do light exercise routines where we work groups of muscles with little movement. The advantage of this type of exercise is that it can be geared to your lifestyle because they don’t require a lot of time and  don’t require a lot of space.

The light exercises I am talking about are called Isometric exercises.  This means they involve muscular contraction and extension in which tension increases while length remains constant – some involve stretching. So isometric workout routines are based on resistance and help keep our muscles and joints fit.

It is important that you follow the instructions and photographs clearly to make sure you are getting the most from the work you do.

To see benefits of your workout in a shorter time period,  10 repetitions of each exercise is suggested. You will feel a sort of burning sensation when you do the exercises below (this is positive!).

If you haven’t done a lot of exercising in the past it may pay to go easy for the first week or so, and repeat each one three to five times until you are comfortable with doing more.

If you find exercising painful and you know it is just stiffness or something you need to work through, that is, by exercising you are not causing further damage then go here for some assistance 

Four Things We Need To Remember For Light Exercise

1.The Clinch is Important

What does Clinch mean – well because we are not relying on motion to make our muscles tired, the clinch is the contraction of your  muscles. You really need to have a strong clinch to get the most from these exercises. Contract those muscles as much as you can.

OK I have just said you should try and contract your muscles as much as you can, but don’t overdo it. If you find it too difficult to maintain an exercise for the recommended time then try 70% of maximum effort.

Take about a 20-30 second  break between each set of exercises

2. Breathing

Ok this sounds a bit obvious, but generally when we exercise we tend to strain and focus on the exercise we are doing and so forget to breath. Holding in our breath and then exhaling forcibly when we release our muscle tension.

With Isometric exercises we need to concentrate on a deep breathing pattern. So breathing in for four to five seconds and then breathing out for four to five seconds and repeating this while we do a routine is the aim. This guarantees our bodies are getting enough oxygen.

3. Don’t Cheat

The position of each exercise is important, so study the photographs and copy the position as closely as you can. This achieves two things:

–  it reduces the chances of injury

–  gives you maximum benefit from the exercise.

So don’t cheat by assuming a position that is “sort of” like in the photograph, but it feels more comfortable (-:

As well, when you become used to your exercise routine you can always change the angles of your legs and arms etc., to vary the exercises

4. The “B” All and The End All?

One last point – just remember that light or isometric exercises are not the “B All and End All” of fitness training. Isometric exercise is a  part of the fitness jig saw puzzle. When done properly they will certainly help your fitness, but aerobic and anearobic exercise routines will certainly advance your fitness to a higher level.

  1. Butterfly Wings

Light Exercise

This excellent exercise will help you sculpt your legs and buttocks, and will strengthen your lower back muscles. During execution, you will feel a “burning” sensation in all these areas, which is a sign that your body is working itself.

  • Lie on your back close to the wall and bend both knees at 90 degrees.

  • Lift your lower back off the floor and place your right foot bent against the wall.

  • Place the left leg on the right leg and hands on your abdomen as shown in the picture.

  • Stay in position for 5-30 seconds, switch between legs and then return to normal position. Perform the exercise 4-5 times a week.

  1. The Windmill

Light Exercise

The windmill is an excellent light exercise for strengthening the legs and thighs as well as for toning the abdomen. Repeat the exercise with the opposite leg only once more and you’ll soon feel its wonderful effect.

  • Lie on your back near the wall and place your hands on your upper abdomen.

  • Hold your buttocks against the wall so you can stabilize yourself, and raise your right leg vertically while keeping your left foot as low as possible.

  • Stay in this position for 5-30 seconds, repeat with your left. Perform this exercise 4-5 times a week.

  1. Prayer Position

This exercise will allow you to strengthen your chest muscles by using the resistance that your weight creates, without the need for actual weights or any other equipment.

  • Bring your hands together as shown in the picture.

  • Press your hands against each other as hard as you can without moving your shoulders.

  • Stay in position for 10 seconds and release.

  1. Tricep Stretch

Light Exercise

For all those who want to strengthen their arms, this is the exercise for you. With a simple resistance posture, you can strengthen your triceps muscle (at the back of the arm), which is one of the largest muscles in this area of the body.

  • Stand in front of a wall with your legs bent and place your fists on the wall level with your head.

  • “Push” the wall using your muscles in the back of your arm without straining your shoulders.

  • Stay in this position for 10 seconds and release.

  1. Toe Reach

Light Exercise

This light exercise is great for strengthening your abdominal muscles and legs and will allow you to tone these areas easily while investing less than a minute a day.

  • Lie on your back and place your feet against the wall at a right angle with your toes facing up, as shown in the picture.

  • Lift your right arm toward your right foot while your left-hand rests on your stomach.

  • Stay in position for 5-30 seconds, repeat with your left foot and release. Perform the exercise 4-5 times a week.

  1. Scissors

Light Exercise

For those who have back pain, we recommend this exercise that will strengthen the muscles in the back area as well as the legs and abdomen.

  • Lie on your back near the wall and lift your legs without bending your knees.

  • Place your right heel on the wall and pull your left foot straight back, supporting your hips with your palms.

  • Stay in this position for 5-30 seconds, repeat with your right leg and release. Perform the exercise 4-5 times a week.

  1. Low squat

Light Exercise

Everyone knows the subtle effects of squat exercises on the muscles of the buttocks and thighs and this exercise will help you to tone these areas easily, quickly and with minimal effort.

  • Stand with your legs spread shoulder width.

  • Crouch down until your thighs are parallel to the floor. Try to squeeze your feet together as tight as possible to contract your buttock and thigh muscles even more.

  • Stay in position for 10 seconds and release.

  1. Bridge

Light Exercise

A great exercise to strengthen back and leg muscles, which will allow your body to be supported optimally and prevent pain in these areas, in addition to giving you a great overall feeling.

  • Lie on your back with your hands laying at your sides as shown in the picture.

  • Raise your back and legs, pin them to the wall as tightly as you can and tighten your thigh muscles.

  • Stay in position for 5-30 seconds. Perform the exercise 4-5 times a week.

For more information go see Ba-Bamail

For more isometric exercises go see Greatist.com

Thanks for reading this post – I hope you found it helpful

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