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Average Workout Only Takes 10 Minutes
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Isometric Exercise Using ARX

by Quantify Fitness | Last Updated:  June 25, 2016

We typically don't want to put a muscle through more than one eccentric load (the negative portion of the range of motion) more than once a week because the body needs time to heal and grow back stronger. But the beauty of ARX is we can do only concentric loads (the positive portion of the range of motion) or isometric (static exercise/no movement) to get a metabolic workout – work the heart, get a cardio effect and empty the muscles of glycogen to improve insulin sensitivity and blood sugar.

In this screenshot, you can see my recent isometric (static) workouts on the leg press. The gray line was from last week and the orange line from today. By being able to measure your strength, it's a lot harder to cheat yourself out of a great workout.

I started off behind last week, but I dug deep at the end because I wanted to finish above what I did previously, that's the spike on the orange line at the end of the set. My intensity was up 3.8% (think of this like miles per hour – it's how much force I created in a certain amount of time), my total output was up 3.8% (this is my cumulative amount of force produced), and my max was 10.7% higher.

And it only took 1 minute!

arx isometric

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