Exercise: Aerobic or Isometric?

The human body requires at least 1 hour each day being devoted to its care to keep it fit and strong. Of these 60 minutes, a good 40 should be spent on exercise of the body and 20 on exercise of the mind. Remember, a weak restless mind in a strong body does not make for happy living!

There are broadly 2 types of exercise: aerobic or isotonic, and isometric

Aerobic exercise:  This form is characterized by movement and includes walking, running, cycling, swimming or working out on the treadmill or games that involve movement. The heart rate and breathing goes up but no single group of muscles is put to too much strain (compare with isometric). It is also known as cardio-vascular exercise as it keeps the heart charged and fit.

Aerobic exercise is a must for people across all ages, and should be the only form for people above 50. Apart from keeping the heart toned by improving the blood circulation in the coronary arteries, it helps burn fat and increases the basal metabolic rate. Those who exercise are therefore not just physically more fit, but appear more alert and sharp. Those who are overweight or have fatty liver, need to concentrate on this form of exercise to burn their extra body fat.

The main challenge is that most conventional forms of aerobic exercise depend on the use of our legs, a feature that makes people with painful knees or hips to avoid it. This is where a good physical instructor or a gym could make all the difference. There are several gadgets and machines now available that could make you have a good work out without having to put your weight on your creaking lower limbs.

Isometric exercise:  In this form, primarily used for muscle building, certain muscle groups are put to strenuous stretches to make them stronger and bulkier. Body builders develop their shoulder muscles by lifting weights or chest muscles by using the “bull-worker” for instance. Young people keen to build their bodies can try this form. They should however take care not to overdo it and also to ensure that the development is proportionate. We have all seen some body-building fanatics with hugely bulging biceps but weak legs, making them look silly!

Isometric exercise puts a lot of pressure on the heart, and can make the blood pressure shoot up; hence it is best avoided by people with high BP, people above 50 and those with heart disease.

Opinions differ about whether a small judicious component of isometric exercise (lifting light weights) should be included in a weight reducing program. It probably helps by redistributing body mass – by melting the fat pads in our bellies and buttocks and making the muscles in the upper torso become stronger, and may fast track “inch loss” regimes.

Start with the 40 minutes of exercise each day for your body. I will tell you how to use the remaining 20 to charge your minds, next week. 

As published in HT City ( Hindustan Times) dated 23rd February, 2014.