First of all, allow me to tell you I am 70 years of age and have actually been doing this simple exercise program, along with various other activities for several years.
Since you probably are not acquainted with isometric exercises, merely a rapid run down.
These are exercises done just where one muscle group, for example the biceps (front of top arm... curls the arm), pulls or even drives against both another muscle group, for example the triceps (back of upper arm... extends the arm), or perhaps, an immoveable object.
The muscle is tensed around extension or contraction for between seven as well as ten seconds.
I continually do a slow count to ten, myself.
Care, even though the recommendation for most rapid results is to tense the muscle to 75 % of the maximum capacity of its, you have no chance of calculating this particular, along with, initially, you are at higher risk of damage, so, as you begin, just stressed until you're feeling resistance and steadily you are going to begin to sense the "sweet spot". Furthermore, supporting muscles may not be as strong as the key muscle being exercised, alpilean and you don't want to have to stop because you have hurt some smaller muscle.
There is a tendency during intense effort to hold the breath of yours.
This is another little rule of mine. If I've to stop breathing to do the specific isometric physical exercise, I am trying way too difficult & risking injury... not only to the muscle, but to the heart.