For starters, let me tell you that I am seventy years old and have been doing this basic exercise program, along with various other activities for couple of years.
As you are probably not acquainted with isometric exercises, just a fast run down.
These're exercises conducted just where one muscle group, for example the biceps (front of top arm... curls the arm), pulls or drives against possibly an additional muscle group, for instance the triceps (back of upper arm... extends the arm), or perhaps, an immoveable object.
The muscle is tensed around contraction or www.phenq.com extension for between seven as well as ten seconds.

I constantly do a slow count to ten, myself.
Care, while the recommendation for many quick results is to tense the muscles to seventy five % of its maximum capacity, you have no chance of calculating this, as well as, initially, you are at greater risk of damage, hence, as you begin, simply stressed until you feel resistance and slowly you are going to begin to sense the "sweet spot". Also, supporting muscles may not be as strong as the key muscle being worked out, and you don't want to have to stop since you have hurt several smaller muscle.
There is a tendency during intense effort to hold your breath.
This is another small rule of thumb of mine. If I've to stop breathing to carry out the specific isometric physical exercise, I'm trying too difficult and risking injury... not just to the muscle, but to the heart.