ISO METRICS VERSUS ISOTONICS

ISO METRICS VERSUS ISOTONICS

For some years, the virtues of isometrics have been trumpeted, often in advertising which promises an isometric system that "will put you in top shape in a minute a day-and no sweat." Isometrics involve muscular contractions without movement. The sys- tem is based on the principle that when a muscle is required to work beyond its usual intensity, it will grow. In isometrics, one set of muscles may be pitted against another or against an immovable object such as a doorway or floor. 

Put your palms together and push your hands against each other as hard as you can, without moving either hand. Or push against a closed door which does not move. These are isometrics. On the other hand, isotonic involve movement. Running, lifting, push-ups, sit-ups, virtually all sports are isotonic. Isometric exercises can be useful-for example, in correcting specific deficiencies such as building arm muscles or putting back into condition a leg that has been in a cast.

They may be useful, too, as a supplement to isotonic for further development of specific major muscles and muscle areas. But it is important to realize that your objective in exercising is not simply to build muscular strength. Strength is the ability to work against a resistance. Additionally, you need muscular endurance, the ability of a muscle to respond repetitively for a relatively long period of time; flexibility or muscular elasticity so you can use the muscle effectively throughout its whole range of motion; and cardiovascular-pulmonary efficiency-the adaptive response of heart, blood vessels; and lungs to work and exercise. 

Isometrics can help develop strength. But for the other needs, you have to get down on the floor and do push-ups and sit-ups and other isotonic exercise; you have to walk and jog or swim; you have to work the muscles through their whole range and work them repeatedly; and you have to sweat at the job and give the heart and blood vessels and lungs a workout. There is no shortcut. 

Excercises and blood circulation, Physical activity Vs Excercises

The higher oxygen content of the blood will aid muscle nutrition. As circulation improves in both quality and quantity throughout the body, the total effect is admirable: Muscles are strengthened; so is the whole supporting system. It appears, too, that there may be a double defect on the heart itself: It becomes more efficient in its pumping not only during activity but at other times as well, thus reducing the strain on it at all times; in addition, it appears that activity which builds endurance also stimulates the development of new and extra blood vessel pathways to feed the heart muscle. 

Thus, if there should be trouble in the future, if a coronary artery should become choked by atherosclerosis and a heart attack occurs, that attack is likely to be less severe because of the extra circulation available. Because of the extra circulation, much less damage to the heart muscle is likely to occur, and chances of survival are greatly increased. The best activities for exercising the heart and lungs and for building endurance are those that are continuous in nature-brisk walking, jogging, swimming, for example. The effectiveness of walking is not fully appreciated by most people. It brings many muscles into play.

 It is a continuous activity. It lends itself to putting a healthy progressive load on the body. Start with a relatively easy mile walk. Gradually lengthen the walk and increase the pace. Keep doing this until, for example, you are up to a three-mile walk as fast as you can get your legs to carry you, and you are getting great benefits every step of the way. Jogging, too, has its merits, as a simple and practical aid in developing both muscular strength and endurance. It is inexpensive, requires no special skill, can be done outdoors and, in inclement weather, indoors.

Start with a jog that is only a little faster than a brisk walk. Jog until you begin to puff. Then walk. Then jog again. Your body should be upright, not bent forward. Keep the buttocks in, not protruding; the back straight, not arched; bend the elbows; breathe through nose and mouth. The objective is to start at a comfortable level and gradually exert you more and more. At first, you may jog for 50 yards, walk for 50 yards keep alternating, and cover about a mile. As you keep working till, you will find you can increase the distance, jog more and walk less.

Even perhaps interspersing some sprints, running as fast as for 50 yards, and then dropping back to a jog or walk. Over a period !11(1l1ths, you may progress until you can cover as much as three miles at a good pace, walking very little of the time. Be sure you obtain your doctor's approval before you start jogging as an exercise. 

Who need excercises? - How muscle activity helps?

DO YOU NEED EXERCISE?

The chances are that, like most of us, you are getting too little daily exercise. If you need specific clues to the fact that you can benefit from more activity, here are some: heart pounding or hard breathing after relatively slight exertion; a long time required for your heartbeat to return to normal after heavy exertion (you can measure the heart rate by the wrist pulse); stiffening of legs and thighs after climbing stairs; aching muscles after such activities as gardening or furniture moving; waking up from sleep as tired as before; frequent restlessness. 

Your physician, as part of his preventive medicine program for you, will be glad to determine with you, on the basis of your specific present condition, daily activities, and other personal factors, whether you need more exercise, how much time you need to devote to it, what kinds of activities would be best suited for you.

OPPORTUNITIES FOR ACTIVITY

Undoubtedly you will benefit from a soundly planned regular exercise schedule, even if it occupies no more than just a few minutes a day- and more on this shortly. Along with such a schedule, you can, and should, find other opportunities for increasing your activity. For one thing, it is possible to find opportunities for physical recreation that can supplement scheduled exercises and provide enjoyment. The list is almost endless: fishing trips, family outings, evenings of dancing, bowling in an office or neighborhood league, walking, etc. 

For another thing, there are opportunities for stepping up daily activities-and little bits of action add up in their good effects. It's a matter of attitude, of recognizing that it is good to use the body As much as possible and of seeking chances to do so.

Walk up a flight Physical Activity in 85 or more of stairs instead of relying entirely upon the elevator; walk part III much or sometimes all the way to the market, to the office. Interrupt sedentary work with little bursts of activity, even if no more than getting lip out of the chair and bending, stretching, moving about, flexing the  squatting, imitating a few golf swings. 

weight Loss - CALORIE CONTENT OF FOODS AND BEVERAGES FOODS AMOUNT CALORIES

CALORIE CONTENT OF FOODS AND BEVERAGES FOODS AMOUNT CALORIES 

 Miscellaneous Sugar 1 level tbsp. or 3 level tsp. 50 Jam or jelly 1 level tbsp. 60 Peanut butter 1 tbsp. 100 atsup or chili sauce 2 tbsp. 35 White sauce, medium 1/4 cup 100 Brown gravy 1/2 cup 80 Boiled dressing (cooked) 1 tbsp. 30 Mayonnaise 1 tbsp. 100 french dressing 1 tbsp. 60 Salad oil, olive oil, etc. 1 tbsp. 125 Margarine 1 tbsp. 

100 Herbs and spices 0 Chocolate sauce 2 tbsp. 90 Cheese sauce 2 tbsp. 65 Butterscotch sauce 2 tbsp. 200 Beverages Ice-cream soda 1 regular 250 Chocolate malted 8 oz. glass 300 Chocolate milk 8 oz. glass 185 Cocoa made with milk 1 cup 175 Tea or coffee, plain 0 Apple juice or cider 1/2 cup 65 Grape juice 1/2 cup 90 Cola drink 8 oz. 95 Ginger ale 8 oz. 70 Grapefruit juice, unsweetened 1/2 cup 40 Pineapple juice 1/2 cup 55 Prune juice 1/2 cup 85 Tomato juice 1/2 cup 25

SOME DIETING SUGGESTIONS FATS

Rather than whole milk, use skim or powdered milk for your beverages (hot skimmed milk is enjoyed by some people in breakfast coffee) and in cooking soups, mashed potatoes, gravies, etc. Powdered milk is quite good for gravies. 

You can separate out your portion and then add cream or butter or margarine for the rest of the family. The cream you save can be used to convert your low-calorie gelatin or fruit desserts into higher-calorie desserts for others in the family. 

Use plain cottage cheese instead of butter or margarine. It is especially good with chives, or onion or celery salt, on thin dry (Melba) toast.

Cook thinly chopped spinach and other greens in very little water to which you add J. bouillon cube, and you are not likely to miss the butter.  

How much and What foods we have to take?

Cereals and breads

4 servings of enriched or whole grain cereals and breads

One serving equals 1 slice of bread; 1 small biscuit or muffin; 1 cup of potatoes, pasta, or rice; 3/4 to 1 cup of flaked or puffed cereal; or 1/2 cup of cooked cereal.

Fruits and vegetables

4 servings, including one of citrus fruit or tomatoes and one of dark green or leafy vegetable

One serving equals 1/2 cup of canned or cooked fruit; 1 fresh peach, pear, etc.; 1 cup of fresh berries or cherries; 1/2 cup of cooked vegetables; or 1 cup uncooked leafy vegetables.

Meat and protein rich foods- 2 servings of meat, fish, poultry, eggs, or cheese

 Occasionally nuts, dried beans, peas may be substituted for the meats. 

One serving equals 3 oz. of lean, cooked meat; or 3 eggs; or 3 slices (ounces) of cheese. Foods selected each day from each of the four groups provide balance; and by varying the choices within each group, you can expect to achieve a desirable averaging of intake of trace elements as well as other essential nutrients. 

For the same reason, it is a good idea, we suggest, for you to sample unusual foods whenever you can-internal organs such as liver, kidney, heart, sweetbreads, sea-foods, Italian and Chinese vegetables, and other national dishes.