Izoton - what is Izoton: benefits of exercise and contraindications. Health system isotone© Health system isotone

The isotone system was created by Professor V.N. Seluyanov back in the 90s of the last century. And, unfortunately, it has not received mass distribution, such as callanetics. Although all the prerequisites for this were there. Isoton is built on almost the same principles that are contained within the callanetics system, but the way of performing the exercises is slightly different. Perhaps it played a role that the isotone system was invented in Russia in those years when physical condition was the least of the concerns. Everyone made money as best they could. However, I think it would be appropriate to briefly talk about this unique system.

What is isotone

The isotone system was created as a health-improving exercise system for mature and older people. And this means a lot. First of all, isotonic exercises are performed in such a way that it does not increase blood pressure, so that there is no holding your breath. Holding your breath necessarily increases blood pressure, and this causes increased blood flow. And if for young people this condition can be normal, then for older people, who are almost guaranteed to have certain deposits on the walls of blood vessels, increased blood flow can lead to the tearing of atherosclerotic plaques by this current. The blood-borne clot reaches a narrow area and clogs it. If this happens in the area of ​​the heart or brain, then heart attacks and strokes are likely.

Exercises in the isotonic system are free from such negative consequences for the following reason.

Statodynamic exercises

Exercises in the isotonic system are performed in a static-dynamic way. This method of exercise was invented with the direct participation of the already mentioned professor V.N. Seluyanov. Their essence is as follows: the movements are performed within a very small amplitude of movement, within 10-15 degrees. For example, squats within 10-15 degrees from the right angle at the knees.

Movements are performed in a time range of 30-60 seconds. During this time, it is necessary to achieve a strong burning sensation bordering on pain. After this, the exercises stop. Those. it is necessary to select such weights to achieve such a feeling when performing the movement without straining and holding your breath.

Why do you need to achieve a burning sensation in your muscles?

When we endure this feeling for some time, we produce a mental action - mental tension. And mental stress is a necessary condition for the release of one’s own anabolic hormones into the blood. Once in the blood, hormones (testosterone, growth hormone) are transported through the bloodstream to the working muscles, penetrate them, causing muscle growth. But, at the same time, blood-borne hormones are able to penetrate into cholesterol plaques on the walls of blood vessels. Inside these plaques, hormones break down cholesterol into fatty acids, which are then released into the blood and used by the body. And the atherosclerotic plaque disappears.

Those. The release of hormones due to exercise helps to get rid of atherosclerosis. Within 3-4 months of constant exercise, the vessels can be completely cleared of atherosclerosis (provided that the exercises are performed correctly in terms of the release of hormones). And atherosclerosis is the No. 1 cause of death.

Conclusion: The isotone system is capable of completely curing vascular atherosclerosis in a short period of time (3-4 months). Those. Reduce your chance of death by half. And although with age the production of anabolic hormones in the body is greatly reduced, nevertheless, regular performance of statodynamic exercises within the isotone system can significantly increase their production and stimulate their release into the blood for health-improving actions.

It is a pity that at present it is extremely difficult to find a sports club where instructors of this system work. And there is almost no opportunity to buy a video disc with exercises. But, on the other hand, the method of performing the exercise (static dynamics) is so universal that it makes it possible to independently choose the necessary exercises for yourself (at least banal squats) and perform them in compliance with the above rules.

Photo: Getty Images/Fotobank

The training system called ISOTON has long and convincingly taken its place of honor in the schedule of various fitness clubs. For those to whom the word isotone will remind you of physics lessons at school, we hasten to reassure - it has more in common with the scientific style than it might seem at first glance. The ISOTON health system was developed not by Hollywood trainers or instructors from famous sports companies, but by Russian scientists. In the early 90s, they set out to create a comprehensive program for improving the body’s health: it should have a positive effect on a person’s overall health, increase immunity, normalize the functioning of internal organs and contribute to the creation of beautiful body shapes.

The thought of science is in favor of the body

First, scientists studied how various strength exercises affect humans. That is, popular Western methods (callanetics, bodybuilding, all types of aerobics), Eastern health systems (yoga, tai chi, qigong), as well as the developments of Russian physical therapy, were subject to in-depth analysis. Using computer modeling, scientists monitored how stress affects the physiological systems and biochemical processes of the body. The result of the scientific work of scientists was the creation of a new healing system, the basis of which is the normal functioning of the endocrine and immune systems of the body.

Ideally, ISOTON classes guarantee improvement:

• well-being and performance;
• body appearance;
• social activity of men and women.

This is because scientists have combined elements of yoga, stretching, callanetics, tai chi, aerobics and bodybuilding in one bottle.

The secret is in the muscles of our body

Although the ISOTON system is aimed primarily at improving the general condition of the body, it offers another unique innovation - combining muscle strength and endurance in one bottle. And all thanks to special muscle fibers that work during training - isotonic. It turns out that a muscle consists of different types of fibers, each of which reacts differently to physical activity. Red fibers They are the first to get to work; they are quite hardy, but have a low reaction speed. White fibers- fast and strong, but not durable. But only pink (isotonic) fibers are responsible for strength and endurance, and when used correctly, you can control your body shape, burning excess fat and building muscle mass in the right places.

Important components

Photo: Getty Images/Fotobank

As a complex program system, isotone consists of several interrelated components: physical activity and stretching, a relaxation system, rationalization of nutrition.

The essence physical exercise is that the muscles must be constantly tense throughout the entire session. The breaks between exercises last about 30 seconds - this is enough to avoid overexertion, and at the same time the pink muscles are constantly toned. All exercises are performed in a moderate mode (it is also called a static, static-dynamic or isotonic pace), sudden jerks and a wide range of movements are prohibited.

How is the promised symbiosis of strength and endurance achieved? In order to have enough strength to withstand the load for a long time, the muscles must be loaded by 30-60% of their total ability to withstand tension, while constant tone is guaranteed, and at the same time there is no desire to stop the exercise right away. During the lesson, all muscle groups should be worked out, but this happens gradually, first one pair of muscles is trained, they are replaced by the next, and in between strength training, techniques are applied with the help of an instructor stretching, thanks to which the muscles can be stretched and bent - this is how the necessary relief and shape of the body is formed.

An important element is correct breathing during exercises using the isotone system: oxygen saturates muscle tissue with oxygen, helps normalize the functioning of the abdominal organs and helps prevent pulmonary diseases. Therefore, during exercises, it is important to ensure that breathing is even and air is not retained in the lungs.

The classes use asanas borrowed from yoga. Their main task is to regulate the activity of the central nervous system, cardiovascular system, and internal organs.

Balanced diet According to the isotone system, it’s not just about limiting the consumption of fatty or high-calorie foods. It all depends on what goal the program participant sets for himself: you can adjust the nutrition system in such a way as to gain muscle mass, influence the functionality of a certain organ, or reduce body fat.

Motivation to action

Definitely, classes using the isotone system are not suitable for those who are not in the mood for regular training and are not ready to reconsider their diet. Also, in order to avoid injuries using this system, you should not practice at home - only a visual aid in the form of an instructor’s actions will help you correctly stretch the muscles after the exercise and set the correct general rhythm of the workout. And only those who are serious about learning the basics of the isotone system will receive the most important bonus:

• in 2-3 months of regular training you can transform your body the way you want;
• the ability to lose excess weight and gain muscle mass;
• improve overall well-being, increase the level of immunity, normalize the functioning of the endocrine system;
• increase endurance and muscle strength.

The main thing is patience and work, and the result will not keep you waiting.

Read other interesting articles

ISOTONE

ISOTONE (iso (constant) tone (tone)

ISOTON principles

1. Activation of plastic processes in tissues (arteries, muscles, central nervous system) for renewal of cell DNA, optimal hyperplasia of organelles
2. Minimizing heart rate (less than 130 beats per minute) and systolic blood pressure (less than 170 mmHg) to minimize the risk of myocardial infarction

Components of ISOTON training

1. Warm-up (aerobics + stretching + joint exercises)

2. Main part
2.1. All exercises are performed lying down
2.2. The exercises activate a minimum of muscles (isolation exercises)
2.3. Alternate exercises for large and small muscle groups
2.4. After strength exercise, stretching is performed (to reduce heart rate, among other things)

3. Final part

Rules for constructing a training exercise

1. Intensity of muscle contraction - 10-60% of MP
2. Exercise intensity - 10-50%
3. Duration - until pain (appearance of H+ (hydrogen ions), but within 20-40 seconds and without holding your breath
4. Rest interval - 5-10 minutes
5. Number of repetitions - 1-3 for tone, 4-9 for development
6. Number of workouts per week for one muscle group - no more than 2

Organization of training

1. Muscle groups are divided into pairs (flexors of the right and left arms, extensors of the right and left arms, flexors and extensors of the torso, etc.)
2. Exercises for a pair of muscles are repeated only 2 times - in a super series
3. After each super series - stretching to enhance the effect of strength training
4. In one training session, all muscle groups are exercised to maximize the activity of the endocrine system
5. Number of training sessions - 1-2 per week

Nutrition and training

1. During the training session, conditions are created for the activation of plastic processes.
2. Nutrition with a minimum of kilocalories (400-800 Kcal) enhances lipolysis at rest after training for 2 days.
3. Eating in excess of protein intake stimulates the development of muscles, myofibrils and mitochondria.

Efficiency of the ISOTON system

No reliable information has been found on the effectiveness of this system. Even those (controlled) experiments that Seluyanov himself refers to are not trustworthy due to, firstly, the extremely small sample of subjects, and secondly, the lack of independent, disinterested control over the progress of the experiments.

Considering the fact that this system was invented relatively long ago (back in the Soviet Union), a reasonable question arises: why has its effectiveness not yet been tested, if it is as wonderful as they say?

Viktor Nikolaevich Seluyanov (June 21, 1946 - July 16, 2017) - professor of the Department of Physical Culture and Sports, specialist in the field of biomechanics, anthropology, physiology, theory of sports and recreational physical culture.

Author of a number of scientific inventions and innovative technologies, creator of the Isoton health system, founder of a new direction in science - sports adaptology, author of more than 400 scientific papers, many educational programs in the field of sports and fitness.

In 1970 he graduated from the State Central Order of Lenin Institute of Physical Culture. He teaches at the Russian University of Physical Culture, Sports, Youth and Tourism (Professor of the Department of Natural Sciences and Information Technologies of the Russian State Academy of Physical Culture), where he also heads the laboratory of fundamental problems in the theory of physical and technical training of highly qualified athletes.

In 1979 he defended his candidate's dissertation, in 1992 - his doctoral dissertation. In 1995, he received a patent “Method of changing the proportion of tissue composition of the entire human body and in its individual segments”, and developed mathematical models that simulate immediate and long-term adaptation processes in the body of athletes.

The main areas of research are sports anthropology, physiology, theory of sports training and health-improving physical culture.

Books (10)

Preparing a Middle Distance Runner

The paper presents the applied theory of training middle-distance runners. Based on literature data, an attempt was made to develop a model of a middle-distance runner and, based on this model, means, methods and plans for training a middle-distance runner were developed.

Biomechanics of the human musculoskeletal system

The book summarizes the results of numerous scientific studies (including the authors’ own studies) on the biomechanics of the human musculoskeletal system.

The book includes the following sections: kinematic description of movements and biomechanics of joints, geometry of body masses, biomechanics of the tendon-ligament apparatus, biomechanics of muscles. The appendix to the book describes simplified methods for assessing the mass-inertial characteristics of the body based on measuring easily accessible anthropometric characteristics.

The book is the first on the biomechanics of sports in the “Science of Sports” series.

Scientific and methodological activities

The textbook outlines the fundamentals of the methodology of scientific knowledge, provides information about modern natural science concepts and research in the field of physical culture and sports, provides the methodological foundations of scientific research work, and reveals the main methods of scientific research in the field of physical culture and sports.

The characteristics of empirical and theoretical methods, methods of controlling variables are also considered, the procedure and organization of the experiment, and experimental design schemes are given.

Health training using the ISOTON system

The book tells about the ISOTON health training system, created in 1992 in Russia at the Problem Research Laboratory of the Central Institute of Physical Culture (now RGAFK).

Over the past years, the system has been tested in practice, its physiological and pedagogical aspects, as well as its effectiveness, have been subjected to multifaceted scientific research, on the basis of which 3 candidate's and one doctoral dissertations were defended, which confirmed the stated effects of using the system. This allows the authors to publish its main theoretical and methodological provisions.

Development of local muscular endurance in cyclic sports

The monograph examines the biological and pedagogical aspects of increasing the performance of the main muscle groups of athletes involved in endurance sports.

The issues of limiting factors of the functional capabilities of skeletal muscles, means and methods of influencing the muscular system and their relationship with the formation of rational running technique, principles of constructing one training session, micro-, meso- and macrocycles are touched upon.

Some hypotheses have been put forward about improving the structure of long-term training of young athletes in cyclic sports.

Theory and practice of application of didactics of developmental education in the training of specialists in physical education

The collection contains two books.

The first book presents the main provisions of the philosophy of scientific knowledge, didactics based on the theory of developmental education, a critical analysis of the theory of physical training, and indicates ways to solve the problem of theoretical training of physical education specialists.

The second book presents the subject of theoretical teaching - mathematical models that simulate the processes of short-term and long-term adaptation of the human body in response to physical exercise, training methods and training plans for athletes, developed purely theoretically, the adequacy of which is supported by data from pedagogical experiments.

Technology of health-improving physical culture

The book presents the results of theoretical research that made it possible to explain the course of healing processes when engaging in already known types of exercise, as well as to develop the most effective means and methods of healing, which are called the ISOTON health system.

The author gives explanations of why certain exercises should be done, provides approximate sets of health-improving exercises that correspond to the goals of the training, as well as nutritional regimens and methods for monitoring the condition of the human body.

Physical training of martial artists (sambo and judo)

The training process must be built taking into account biological laws.

This monograph presents the concept of biologically appropriate physical training for martial artists, which is based on sports adaptology - a systems science that combines the laws of sports biochemistry, physiology, and biomechanics.

The concept presupposes professional knowledge and for this, the book provides information from various scientific disciplines, builds necessary and sufficiently complex models for theoretical thinking and the development of means and methods for monitoring the physical fitness of athletes. Requirements for nutrition, drinking regimen and the use of special additives are determined.

Reader comments

Alya/ 02/14/2018 Thanks to the real Man who was with us and will remain in our hearts as a Teacher and example, BLIGHT MEMORY FOREVER

rener vezdnaia/ 10.11.2017 For all the years of his fame, he did not learn to pose, because that is what he really was - the personification of the Russian Intellectual.
A person who is ready to listen carefully to any arrogant obscurantist and repeat and repeat to him the multiplication table, which he himself knew for a long time.
I didn’t have time to come to him to show the latest materials of my work... a daughter was born, then another. But what new would he find in them? Yes, nothing - just confirmation of my knowledge, I needed this more, like many, many others.
In the last interview, I saw fatigue that was unusual for him, but I couldn’t believe it for 3 days... because even today, on the day of farewell, before my eyes is Viktor Nikolaevich, cheerful, radiating light and health to everyone around.
Now we will have to think for ourselves, but the main thing is to learn to talk and listen like him.
- we remember! Thank you for being there.

BORIS/ 09.20.2017 FIRST OF ALL, IT’S A VERY PITY THAT THE REAL SCIENTIST VIKTOR NIKOLAEVICH SELUYANOV IS NOT WITH US. HE DID A LOT AND SCIENTIFICALLY JUSTIFIED MANY DIRECTIONS NOT ONLY FOR HEALTHY PHYSICAL TRAINING, BUT ALSO FOR HIGH ACHIEVEMENT SPORTS. HIM AND I INTENDED TO IMPLEMENT THE ISOTON SYSTEM WITH THE CONCEPT OF MOTION. VIKTOR NIKOLAEVICH SUPPORTED THE CONCEPT OF THE MOVEMENT AND IN 2017 WE SHOULD IMPLEMENT A JOINT INTERNATIONAL PROJECT FOR ALL CATEGORIES AND ALL AGES. BUT THE UNTIMELY DEATH OF VIKTOR NIKALAEVICH POSTPONED THIS EVENT TO A LATER TERM. IN 2017 - 2018, A FULL JOINT DISTRIBUTION OF THE CONCEPT OF MOVEMENT THROUGH THE ISOTON SYSTEM BEGINS. THIS IS WHAT WE WANTED TO DO WITH VIKTOR NIKOLAEVICH.
AGAIN THANK YOU SO MUCH TO VIKTOR NIKOLAEVICH FOR YOUR PRICELESS CONTRIBUTION TO SPORTS SCIENCE. AND AS THEY SAY, THE LIFE OF A TEACHER CONTINUES IN THE ACTIVITIES OF HIS FOLLOWERS. THIS IS ACTUALLY SO.

Vladimir/ 06/2/2017 I work as a sambo coach, several years ago my student complained that her forearms were quickly flooded and her grip was weakening. There was no such problem before. It is not clear where it came from. Sets of exercises for these muscle groups did not produce results. I started looking in the literature, consulted with physiology specialists, but no one really explained anything. Several years have passed. Somehow I came across a video of V.N.’s lectures. at advanced training courses.

Vadim/ 03/11/2017 Dear Viktor Nikolaevich! I invented a device that smoothly changes the weight of the projectile in different phases of movement! A homemade exercise machine gives a very good increase in strength results. How can I send you a video of the simulator working?

Aslan/ 01/22/2017 How to get an appointment with Viktor Nikolaevich

Alexander/ 01/15/2017 I don’t understand why Seluyanov says that you need to pause for 30 seconds between exercises, but in “Health training using the ISOTON system” it says that you can’t?

Igor/ 01/14/2017 Dear Viktor Nikolaevich! I have been working as a swimming coach for many years, including Paralympic swimming. The principle of antiglycolytic preparation has been repeatedly confirmed in practice! In swimming, fast power and its endurance are very important. Swim quickly without acidifying. The combination: legs-arms with coordination is used in swimming, but the understanding of the principle came to me thanks to your work! Thank you for your efforts! God bless you with health and active years! Happy anniversary! 70 is not the limit!!

Eugene/ 10.29.2016 Thank you very much Dear Viktor Nikolaevich! You open your eyes to processes that you have been doing for years and do not understand what you are doing. This will dramatically change the life of everyone who reads your books.

Zulfiya/ 09.17.2016 I started listening to Seluyanov’s lectures in September 2016. There is a lot of information that requires comprehension. Especially if you are not very familiar with human anatomy and bioprocesses. But very cool. Thank you very much. But how much more do you need to listen, read, and delve into? Much that is traditional turns out to be unnecessary. It’s great that due to my laziness I didn’t do much that was unnecessary. It's great that I did what I liked. And it turned out to be right. Thanks again.

Svetlana Melchagova/ 03/13/2016 thank you very much for your lecture materials. I use it with great pleasure in health practices for myself and my women’s groups.

passerby/ 11/20/2015 Thank you so much for your books! You have made an invaluable contribution to national sports and physical culture!!

Gregory/ 10.19.2015 Dear Viktor Nikolaevich! Thank you very much for your selfless contribution to the health of the nation!

Dmitriy/ 10/14/2015 Thank you very much for your work - I reviewed my experience in bodybuilding and bench press - I remembered how I trained in my best shape - and I realized what the secret of success was!))) thank you) it’s time to repeat the success and surpass previous results)

Any health-improving systems that involve the use of physical exercise as the main means of influence should be developed on the basis of the Theory of Health-improving Physical Culture (HPE), which should clearly indicate:

• the concept of “health” as the ultimate goal of physical training;
• biological and psychological determinants that determine the state of human “health”, as the basis for understanding the mechanisms of maintaining and improving “health”;
• the very mechanisms of maintaining and improving health, as the basis for understanding the place and possibilities of physical training in human health;
• mechanisms of the healing effects of physical exercise on the human body, as the basis for the selection of means, methods and forms of physical exercise in the development of practical technologies for improving health, taking into account gender, age and other characteristics of people;
• practical health technologies for different age and gender groups;
• criteria for adapting health technologies, allowing them to be modified in accordance with the individual characteristics of people as a necessary component of personal training - the highest form of physical therapy practice.

Unfortunately, at present the OFC theory has not yet been created.

However, the main principle of the creation of I3OTON - scientific validity - required the development of some of the above-mentioned aspects of the OFC theory.

Below are the results of this work, which, of course, cannot yet claim to be complete and complete due to the limited factual material and theoretical developments, but which nevertheless turned out to be useful for a better understanding of the mechanism of influence of physical training on the factors on which it is believed that human health.

What is health?

There is no strictly scientifically based and generally accepted definition of the concept of “health”. The World Health Organization defines health as “not only the absence of disease, but a state of complete physical, mental and social well-being.”

In the Russian Theory of Physical Culture, health (physical) is defined as the full physical development of an individual. And the tasks of guaranteeing health are solved together with the education of physical qualities and physical abilities derived from them, especially those whose development leads to an increase in the level of functional and adaptive capabilities of the body. It is emphasized, however, that solving problems of improving health and developing motor abilities has its own characteristics.

In some cases, it is useful to focus on more specific signs of health, indicators of which are: excellent health, high mental and physical performance; relatively short duration of sleep, easy and pleasant awakening with a feeling of optimism and a desire for active activity; absence of irritability, lethargy, loss of strength, need for additional stimulation with doping agents (tea, coffee, tobacco, other drugs and biostimulants); no feeling of fatigue in the evening even after the most tiring day; desire and ability to work actively and creatively, relax and love; a constant feeling of “agreement with oneself”; no signs of poor gastrointestinal tract function; absence of symptoms so-called diseases of civilization: acute respiratory infections, diabetes, ischemic heart disease, arthritis, osteochondrosis, cancer, etc. and a small probability of their occurrence; pink smooth skin, clear eyes, clean tongue, fresh breath, triple figure, easy gait, ability to control your body, etc.

It is generally accepted that rational physical training allows you to quickly and effectively achieve many of the signs of health listed above.

The effect of exercises increases significantly if they are combined with proper nutrition, daily routine, psychoregulation techniques, the use of hygienic health-improving measures, that is, everything that is called a “healthy lifestyle” and which, when used in a comprehensive and targeted manner, can be called a “health system.”

However, what is the essence of the healing effects of physical training?

Our body is an integral system. High performance, good health, and absence of illnesses are only possible if all systems and organs are functioning normally. This means that not a single cell of the body, group of cells, organ or system has areas where the genetic code is damaged, innervation or supply of oxygen, hormones, amino acids, energy substrates, etc. is disrupted, and the cells themselves generally have high reserves. contingency capabilities."

But certain damage and deviations from normal functioning in different parts of the body occur constantly.

This occurs under the influence of external and internal disturbing factors, the main of which are:

• infection;
• unfavorable environment;
• poor nutrition;
• violation of mental hygiene;
• lack of optimal physical training.

Under their influence, “micro-disturbances” accumulate in tissues and their reserve capabilities are reduced. This leads first to a decrease in physical, mental and mental performance, which is a sign of impending diseases (and not old age, as is commonly thought), and then to the appearance of the diseases themselves.

In modern conditions, it is difficult to protect yourself from infection or toxins; many find it difficult to eat right or spend time mastering psychoregulation techniques, regularly visiting the sauna, breathing fresh air, etc. In this regard, properly organized physical training often turns out to be the ONLY effective and reliable means of compensating for disorders that occur in the body and maintaining its high reserve capabilities.

This is explained by the fact that physical activity can have a normalizing effect on almost all organs and systems of the body, since initially, phylogenetically, they all arose to serve physical activity as a guarantee of the survival of the species.

In the most condensed form, the healing effect of training is associated with:

• primarily with the normalization of control and regulation processes of the triad: central nervous system (CNS) – endocrine system – immune system;
• with the regulation of trophic and metabolic processes in cells by eliminating damage in DNA and, consequently, in cell organelles;
• with activation of synthetic processes in tissues. This leads, in particular, to hypertrophy (increase in size) and hyperplasia (increase in number) of some cellular organelles and the cells themselves, increased activity of key cellular enzymes, changes in the properties of membranes and many other phenomena, which are generally expressed in an increase in the functional and reserve capabilities of life. important organs and systems of the body.

To achieve the listed effects, it is necessary (at least) periodically, according to a certain program, to force the body systems where there may be cellular structures with reduced reserve power or signs of disorders:

1. Function more intensively by enhancing neurogenic (along nerve pathways) and humoral (blood flow) stimulation, as well as mechanical impact:
2. Achieve an increased flow of hormones (which provide synthesis) and amino acids (what proteins are made of) to these cells during and after exposure;
3. After a “period of increased activity,” create conditions for full recovery.

It is important that physical training provides these conditions!

Namely:

The “trigger” function is performed by the central nervous system. Its signals increase the intensity of functioning of the cells of the executive organs and activate the hormonal system. Following this, the activity of supply systems increases, accelerating the delivery of oxygen, energy substrates, amino acids and hormones to tissues. The role of oxygen and energy substrates is simple - to ensure increased tissue activity during the work itself. The main changes in the body, including those of a healing nature, are stimulated and provided by the endocrine system.

This mechanism can be represented as follows.

The penetration of hormones through the membranes of cells of active tissues; their accumulation in cells accelerates the processes of both expedient destruction and synthesis within cells.

Understanding this consequence of physical training is the key to understanding the healing, rejuvenating and preventive effect!

In this case, in particular, the following phenomena occur:

a) urgent and long-term increase in the protective reactions of the immune system against antigens (foreign factors) and its own “incomplete” proteins; b) acceleration of synthesis in cells is equivalent to acceleration of the update of the correction (repair) of DNA - hereditary information on which the health of the cell “globally” depends; c) the renewal of the cellular structures themselves (membranes, enzymatic complexes, etc.) is accelerated, and thus the likelihood of deep damage occurring inside the cells, leading to dysfunction - disease, is reduced.

In one phrase, this mechanism can be formulated as follows: physical training helps to replace weak and “broken” cellular structures with new, younger and more viable ones.

The described effects of physical exercise are the basis for preventing the occurrence of many diseases, including the most dangerous ones, such as atherosclerosis, and possibly cancer.

It is impossible to determine exactly where the weak link is located, in which a “dangerous concentration” of genetic and other types of damage has currently accumulated, therefore conditions for accelerating synthetic processes must be regularly created throughout the body, in all systems and organs.

At the same time, the tasks of strengthening muscles, increasing their elasticity and endurance, and improving mobility in joints are solved. And this is the basis of our good health, activity, high performance and, ultimately, excellent mood and optimistic attitude, which, together with the absence of diseases and ailments, creates a feeling of health and a happy life.

The reasoning presented above is the BASIC FORMULA AND MECHANISM OF HEALTH. To one degree or another, they are realized during any physical training. The only question is efficiency. This is where one training system differs from another.

Requirements for health-related occupations

Based on the arguments presented above and numerous studies of the physiological effects of various types of exercises and modes of their implementation, let's try to formulate the requirements of an “ideal” training system in relation to health.

During training, two main processes are activated, controlled by intracellular mechanisms, the nervous and endocrine systems.

First. The body's main energy resources (carbohydrates, intramuscular and subcutaneous fat reserves) are mobilized (made available for use) and amino acids and protein structures of tissues (for example, in muscles, lymphatic system) are broken down. Moreover, both necessary for the body and obsolete, worn-out, “broken” proteins of membranes, cellular organelles, enzymes in vital organs.

Second. Synthetic processes are launched, which are also the basis for increasing the functional power of tissues, updating DNA (hereditary information) - correcting errors in it. These processes underlie the healing and rejuvenation of our body.

That is, there is a balance of destructive (catabolic) and synthesizing (anabolic) processes.

This type of training will have a great healing effect, in which the protein structures of the body are rapidly synthesized in comparison with the processes of destruction - catabolism. Such training should be to the greatest extent stimulate the synthesis and release of hormones that cause anabolic(i.e. accelerating expedient synthesis) Effect.

Research has found that the vast majority of Russian citizens have muscle strength and endurance below the “biological and social optimum.” Hence many diseases, poor health, low performance, activity, etc.

In addition, the main systems of our body serve muscle activity (including smooth muscles of blood vessels and internal organs). Therefore, if a person regularly engages in physical education and has trained muscles, then, as a rule, we can say that he has a higher level of performance of all systems, including endocrine, cardiovascular, nervous, supporting (spine, joints), etc. .

Consequently, rational health-improving training should effectively solve the problem of increasing the endurance strength of almost all muscle groups, without leaving any “weak links.”

Recent studies show that:

• the best way to develop endurance (so-called aerobic performance) is a combination of strength and aerobic training of a certain type, carried out on different days;
• The best way to develop strength and increase muscle mass sufficient for ordinary life is isotonic, static-dynamic or (to a lesser extent) static exercises performed “until it hurts” or at least until severe fatigue (what bodybuilders do). Such training should not be mixed with other physical activity.

You also need to remember the following:

• Aerobic training can improve endurance, reduce fat and muscle mass (with a certain diet);
• strength training can reduce fat mass, reduce muscle mass, or increase muscle mass and strength (with a certain diet).

If there is a need to combine both types of exercises in one workout, then aerobic exercises are performed first, and then strength ones. This order is effective for training both endurance and muscle strength.

The opposite combination will be rational for creating a catabolic effect (reduction of fat and muscle mass), but is obviously less effective for creating an “anabolic climate” in the body, that is, improving endurance and muscle strength, as well as health. In addition, the risk of overtraining increases.

Among the systems in which disturbances directly lead to loss of health, the first place is taken by the digestive system, including the glands that serve it (liver, pancreas, etc.). Therefore, the system physical exercise should contribute to the improvement of this important part of our body. This can be achieved by:

• reducing deposits of intra-abdominal fat;
• “massage” the intestines with surrounding muscles and tissues, including the diaphragm, to prevent the accumulation of deposits in the large intestine;
• relaxing (sympathetic) effect on the smooth muscles of the gastrointestinal tract (GIT), which occurs during physical activity;
• neuro-reflex stimulation of the gastrointestinal tract by influencing reflex zones and the acupuncture system - this effect is achieved by performing certain exercises;
• relaxing effect of training on the mental sphere;
• improving the immune system;
• organizing nutrition with a gentle diet for individual digestive functions, if there are medical indications for this.

1. Many diseases are associated with diseases of the spine, which in turn are caused either by trauma (organic damage), or by hypertonicity of the back muscles (more than 80% of cases), or by a lack of movement in this part of the musculoskeletal system. Rationally structured training should ensure the prevention of spinal diseases. At the same time, it must, of course, be injury-free, stimulate the general “anabolic background” in the body, as mentioned above, include a sufficiently large number of slow movements with a limited amplitude in all parts of the spine to improve the trophism (nutrition) of the intervertebral discs, involve ligaments, contract and stretch the deep muscles of the spinal column to eliminate their “spasms”, strengthen all muscle groups of the back and abdominals to create a natural corset for the spine.

   The centuries-old experience of yoga and Chinese health gymnastics leaves no doubt about the importance of breathing exercises and training the ability to mentally concentrate on natural or imaginary objects.

   The benefits of breathing exercises during physical training can be determined by the following:

   • You should breathe only through your nose, regardless of the type and intensity of the workout. The air passing through the nasal sinuses reflexively affects many systems and organs;
   • intense air flow passing through the nasopharynx has a hardening effect;
   • excursion of the diaphragm (deep “abdominal” breathing) is an additional massage of the abdominal organs;
   • rare deep breathing increases the amplitude of the partial tension of oxygen and carbon dioxide in the blood. This allows you to increase the peak concentration of both gases, which helps relax the smooth muscles of blood vessels and improves tissue trophism;
   • rhythmic deep breathing balances mental processes.

   The ability for stable mental concentration and the associated ability to manage one’s mental state is a vital skill of a modern person. If the nature of physical training allows you to concentrate attention on certain muscle groups or currently active areas of the body for a sufficiently long time, then a conditioned reflex skill is formed that allows you not only to steadily fix attention on an object, but also to cause the required vegetative reactions in the body (the basis of psychophysiological auto-training). This skill is the basis of any psychoregulatory training. In addition, training to fix attention on the deep muscles of the pelvic floor and abdominal wall develops the ability to voluntarily control their work, which is the most important condition for their regular training and, as a consequence, the healthy state of the organs of this area of ​​the human body.

   Consequently, sets of physical exercises for health purposes should allow the use of breathing exercises and the development of concentration skills.

   Eliminating excess fat reserves and forming a beautiful figure is the most significant incentive for physical exercise training. And although the goal of losing weight cannot and should not be the main one when drawing up an exercise program, health training should effectively change body composition for the better.

   A workout that quickly and healthily reduces fat reserves must meet the following requirements:

   • contribute to the normalization of the functioning of all organs and systems. on which metabolic processes in the body depend;
   • help increase muscle strength, endurance and elasticity to ensure greater mobility and activity of a person in daily activities, improve well-being and self-esteem;
   • highly activate neuro-endocrine mechanisms that promote the release of hormones and neurotransmitters during training, promoting the mobilization and “burning” of fat from subcutaneous fat depots, as well as increasing basal metabolism (resting energy expenditure) in the period after exercise - this period lasts from one up to two days;
   • “relax” the psyche, create a feeling of peace, satisfaction, stability and harmony with the environment as a counterbalance to the psychological dependence on the need to constantly consume “tasty and healthy food” in large quantities;
   • Studies show that “burning calories” during exercise is the least significant factor for reducing fat stores. Rather, on the contrary, it can be argued that training should not be very energy-intensive. This is explained by the fact that high energy consumption significantly reduces the body’s carbohydrate reserves, and this does not lead to anything good except the development of increased appetite after exercise. In addition, increased “burning” of calories during training is almost completely useless if the goal is a stable and long-term reduction of fat reserves. Fat is “burned” after training when the basal metabolic rate is increased and a low-calorie diet is used;
   • in special cases, with sufficient psychotherapeutic support, “soft” long-term cyclic aerobic training in the morning on an empty stomach is indicated, but only necessarily as part of a system in which other types of exercises should take place.

   In general, when organizing exercises aimed at long-term improvement of body composition, it is necessary to remember the main principle: we must strive not to reduce fat reserves in any way, but try to help the practitioner become a “different person” - healthier, stronger, more active, change his habits , lifestyle, food ritual, attitude towards food, etc. In other words, physical training will only be effective if it is part of a broader program of work with a person seeking to “lose weight”, which focuses on psychological and social aspects rather than training, since ultimately a stable decrease in fat stores is determined by almost only by improving health and reducing the amount of food consumed.

   Consolidation in the “achieved positions” is theoretically possible only from the standpoint of physiology, but this process is very long and is associated with deep endocrine, enzymatic and morphological changes in the body and is rarely implemented in practice.

   Training can be called health-improving if it takes place against a positive psycho-emotional background, distracts from obsessive (usually negative) thoughts, helps to “relieve stress” and “relaxes” the psyche, causing a state of peace and comfort after the lesson.

   It is possible to organize an activity in which the listed signs of a “health-improving activity” would be realized to one degree or another using many types of physical exercises, although, of course, the “health-improving” task will be solved differently with a different selection of exercises.

The impact of isotonic training on the body of those involved

The goal of any training session is to cause appropriate immediate training effects in the body of those involved. In turn, planning the type and depth of immediate training effects is determined by those delayed training effects (LTEs) that are required to be obtained to solve the problem of improving physical condition and health in general.

Let's look at the immediate training effects of isotonic and other strength exercises, the method of application of which is described below.

As defined below, with the correct technique of strength exercises, the speed of muscle contraction is small, the degree of tension is 30–60% of MVC (maximum voluntary strength), the amplitude is average or full, there may be pauses or even elements of static hold in the movement cycle. The muscles usually don't relax until the very end of the set.

The main distinguishing feature of this type of muscle work is a violation of local blood flow, which, in combination with a sufficiently high degree of muscle tension, quickly (within 15–30 seconds) creates hypoxic conditions (lack of oxygen) inside muscle fibers (MF). This sharply accelerates anaerobic glycolysis not only in fast glycolysis, in which its speed is always high, but also in slow, oxidative glycolysis, as a result, in all types of CF, the concentration of CrP (creatine phosphate) significantly decreases, hydrogen ions, lactate, free creatine accumulate, Other physiological and biochemical phenomena occur that are typical of traditional strength training with heavy weights. The duration of the approach to each muscle group is such that it leads to significant muscle fatigue and quite intense pain in the tired muscles, which the practitioner strives to overcome due to mental stress, trying to bring the approach “to failure.” In this situation, activation of the sympathoadrenal and other parts of the hormonal system is inevitable, causing the release of a group of hormones into the blood during and after training (ACTH, GH, testosterone, insulin, opioid hormones), which, together with the accumulation of metabolites, create a so-called anabolic effect in the body, then They contribute to the activation of the genetic apparatus of cells and the accelerated synthesis of certain proteins.

For example, in order for synthetic processes to be activated in muscles as a result of training (muscle hypertrophy begins), at least the following conditions are necessary:

1. The contractile apparatus must function. For reasons still unknown, it is the contractile activity of muscles that is the key factor in the manifestation of the anabolic effect in them.
2. The products of anaerobic reactions - free creatine, hydrogen ions, lactate - must accumulate inside the CF to a high concentration.
3. Anabolic hormones should quickly penetrate into the muscle fibers and accumulate there.
4. In the blood and intracellularly there must be a sufficiently high concentration of free amino acids as building materials for protein synthesis.

In order for processes to be activated in muscles that lead, in addition to MV hypertrophy, to an increase in capillary density (as a prerequisite for improving aerobic abilities, normalizing blood pressure, etc.), training should consist of several approaches to the same muscle group. In this case, the alternation of a sufficiently long hypoxic state of active muscles during the approach and maximum blood flow through the muscle tissue after its completion activates angiogenesis - the proliferation of the capillary network.

Essentially, hypertrophy of the contractile elements of muscles, proliferation of the capillary network and the creation of an anabolic background in the body after the end of training are the main goals and effects of isotonic training.

The last factor - anabolic hormonal levels, which can persist for 1-2 days after training - is its most important effect. Since it is believed that this leads to accelerated synthesis (and/or accelerated replacement) of tissue-specific proteins not only in muscles, but also in all tissues that have receptors for these hormones, in particular cardiovascular, hormonal, immune, and some parts of the digestive systems and others no less vital.

Above, we suggested that this mechanism is one of the main ones that causes the healing effect of isotonic, static-dynamic and a number of other physical exercises.

In addition, during static-dynamic training:

• there is an alternation of mental tension (at the end of the approach) and relaxation during rest pauses;
• a high partial tension of carbon dioxide in the blood is maintained for a long period of time as a result of the activation of anaerobic reactions;
• the combination of an increased concentration of carbon dioxide in the blood, which irritates the respiratory center, and deep “diaphragmatic” breathing through the nose increases the amplitude (during inhalation and exhalation) of the partial oxygen tension in the blood.

These immediate effects contribute to the normalization of mental processes (the effect of mental relaxation) and the normalization of vascular reactions. For example, it has been shown that in hypertensive and hypotensive patients normalization of blood pressure occurs within several (up to 12) hours after using a set of isotonic exercises.

In addition to those described, the positive delayed effects of such training include the fact that these exercises promote hypertrophy of not only fast, but also slow muscle fibers (with a certain diet).

For the practice of health training, this is important from the following points of view.

During daily human activity and during aerobic training of any type, slow MVs perform the bulk of the work, since fast MVs are activated at full power only in fast movements, when overcoming or maintaining significant resistance, or when a strength or intense exercise continues “until refusal." However, this type of exercise is relatively rare in health training or daily activity. Consequently, a person’s physical performance ultimately depends on the “readiness” of both strength (that is, hypertrophy) and aerobic (that is, oxidative potential, capillarization) slow muscle fibers; the amount of energy that a person can expend during the day; the ratio of fats and carbohydrates spent on energy supply; the effectiveness of natural" prevention of hypokinesia and many others. Thus, the combination of isotonic exercises, hypertrophying slow muscle fibers (that is, increasing their strength) and aerobic exercises (on another day), increasing their oxidative potential, most effectively solves the problem of training precisely those structures of the executive apparatus that are most needed by a person in everyday life. activity.

When developing a system of physical training in ISOTON, the authors were guided by the above considerations and the physiological characteristics of isotonic training. Summarizing what has been said, we can conclude that in its present form this training system has at least the following effect on the body.

Isotonic training creates a state of so-called controlled stress in the body, which, together with a targeted effect on the muscular system and ligamentous apparatus, effectively increases the functionality (performance) of cellular structures, on which the level of feeling of “health” directly depends. This:

• pituitary, sympathoadrenal, fern-like and androgenic sections of the endocrine system, on which the resistance and adaptive capabilities of the body to any type of impact (physical, thermal, hypoxic, toxic, psycho-emotional), as well as physical, emotional and sexual activity depend;
• bone marrow and other organs of the immune system (thymus gland, lymph nodes, etc.);
• contractile elements of muscles (their strength); oxidative capacity of muscles; structures serving muscle contraction - microvascular bed, reserves of energy substrates, etc. All this applies equally to the pelvic muscles, as well as the respiratory and cardiac muscles;
• bones and joints (primarily the spine) and the ligamentous-tendon and muscular apparatus that serves them.

1. The selection of exercises in ISOTON, the entire system of movements and postures provide a consistent “working out” of all the main muscle groups, fascia, ligaments, tendons and can be considered as a soft, most physiological mechanical and reflex effect on the internal organs and on the main nerve centers reflexively associated with them . Neurogenic activation of these organs, together with the creation of an “anabolic hormonal background” in the body, accelerates regenerative processes in them. Thus, isotonic training can be considered as a “reflexology session” to normalize the functioning of the central and peripheral nervous and vascular systems, gastrointestinal tract, liver, kidneys, genitals, hormonal glands responsible for metabolism, as well as the immune system as a whole.

2. The creation of local hypoxic areas in the body and bringing working muscles to the point of fatigue contribute to the release of acidic metabolic products into the blood and an increase in the concentration of carbon dioxide. This is a means of regulating the reactions of the peripheral vascular system and improving blood microcirculation.
3. The normalizing effect on metabolic processes, on the one hand, and the maximum possible degree of stimulation of the mechanisms that mobilize fat depots during training, on the other, make it possible to actually change the amount of fat reserves in the body. And the high anabolic potential of isotonic training combined with targeted regulation of nutrition or the use of “catabolic” techniques of local influence (for example, stretching tired muscles) allows you to change the volume of selected muscles in the required direction. This brings ISOTON closer to bodybuilding in terms of the effectiveness of shaping the figure of the practitioner.

The listed points allow us to characterize isotonic training as a program of sports training, therapeutic physical education, corrective gymnastics, massage and reflexology combined. ISOTON uses the most natural means of influence, and the influence itself is carried out comprehensively. This largely eliminates the threat of creating various kinds of imbalances and disorders in the body that can arise from the local influence of any other means (especially pharmacological).

Issues of occupational safety are of paramount importance in OFC. As studies have shown, according to all the main criteria, isotonic training is one of the safest, and therefore accessible to the widest category of exercisers. For example, children, young people and the elderly can train together with virtually no changes in training methods. This is due to the following physiological indicators of a typical activity:

• Heart rate – no more than 130–140 beats/min;
• SBP – does not exceed the initial value by more than 30–40 mm. rt. Art.;
• peak energy consumption – no more than 4–6 MET;

• the amount of muscle tension does not exceed 60–70% of the maximal maximum. There are no:

  1. Straining and holding your breath, pinching of the carotid arteries, rush of blood to the brain, etc.;
  2. Twisting of the torso, limbs, movements and positions of the body, in which the spine and joints can be damaged;
  3. Fast, sudden, ballistic (uncontrolled) movements;
  4. Movements in which there is a sharp stretching of tense muscles (eccentric contraction of high power);
  5. Fatigue and exhaustion of a “global” nature;
  6. Impaired motor coordination associated with low blood sugar levels.

• after classes:

  1. Relaxation and normalization of mental processes take place;
  2. In most cases, normalization of blood pressure is observed within 3–12 hours (in hypotensive patients it increases, in hypertensive patients it decreases);
  3. There are no post-workout muscle pains, soreness, deterioration in well-being, or deep depletion of carbohydrate resources.

The safety of the activity does not reduce their effectiveness.

With 2 training sessions per week (duration 50-55 minutes), significant (in terms of functional tests) and well-felt effects from training are observed after 3-5 weeks; after 2-3 months there is a “qualitative” improvement in physical condition. These changes are especially noticeable if isotonic training is combined with aerobics performed 2 times a week.