For a long time now I've been thinking about how exercise can be simple, safe and effective. Simple in that there is no great skill involved. Safe as in you won't easily injure yourself doing it. Effective by providing a stimulus to the body to initiate a series of benefits including strength.
As I've got older the gym environment appeals less and less. Time is pressured. I exercise at home. Increasingly I settle on isometrics, primarily Timed Static Contraction.
Is it optimal?
I'm past the arguments. It works and I enjoy it. They fit my life. They keep me walking up hills which is a big thing.
A fundamental has become the squat triad from Ken Hutchins. I recommend his book Balance
Hip abduction - sit with a cushion or pillow between your knees. Squeeze gently for 30 seconds, then almost as hard as you dare for 30 seconds then as hard as you dare for 30 seconds... Immediately go to
Hip adduction - with a belt around your thighs, or your thighs pushing against the arms of a chair, seated, push out again for the same 30,30,30 progression.
Squat - your glutes are now tired. Go straight to a static squat or wall sit. Hover above a chair for as long as you can. If you go over 2 minutes, hover lower.
Don't hold your breath. Keep breathing. Keep everything except the muscles you are working relaxed.
That twice a week will do absolute wonders.
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