I is for Isometric Exercise
By LukeIsometric Exercises, or simply Isometrics, are also commonly referred to as static strength training. Typically, they are defined as exercises that involves strengthening the muscles, but where the length of the muscle itself does not change (it doesn’t contract) and there are no visible joint movements.
They are commonly used for strength training and also in rehabilitation to strengthen the muscles without placing excess stress on the joint.
Examples of Isometric Exercises
Isometric exercises can be done with little to no exercise equipment, and are usually held for 10-45 seconds with few repetitions. They can include Leg extensions, Isometric push ups and squats, and various isometric exercises for abs.
They can also be completed with either submaximal or maximal muscle actions. Submaximal muscle action is where, for example, you are holding a weight stationary out to your side. You are not moving it, or else it would cause a change in the muscle length and lift the object. Maximal actions would be when pressing against a wall or other immoveable object.
There are specific examples and in depth information on simple isometric exercises in our Isometric Exercise Handout which is free in our newsletter. You can sign up on the menu to the right. To find out more, check our healthy weight loss tips.
Benefits of Isometric Exercise
A key benefit of isometric exercise is that almost anyone can do it. The injury risk is low as there is no stress on joints, which is why it is often used by people who are in rehabilitation from sports injuries.
It has also been considered as an effective treatment for stress for a long time so if your job gets on top of you a lot then you might consider some static training important to you.
As with any exercise, static training alone will most likely be inneffective. You should ideally try and mix this in with any other exercise you do where possible.
Due to the strain isometric exercise can put on the cardiovascular system, you should consider getting a medical checkup before doing this – or any other – exercise.
3 Comments
July 2nd, 2009 at 1:34 pm
I would like to see your simple isometric exercise handout so i have signed up!
July 9th, 2009 at 9:31 pm
[...] Static strength training is another name for Isometric exercises, due to the way the exercises are done. Since you do not move the joints, the exercise is focused fully on the muscle you are training. For this reason, they are commonly used to help strengthen muscles for anyone who has been in rehabilitation or out of action for a while due to injury. [...]
August 14th, 2009 at 9:27 pm
Isometric exercises are also very efficient if you do not have a lot of time to workout as they can be done anywhere and anytime. Which is why I think it is great that you wrote a post about them.
A good abs isometric while sitting at your desk simply tense up the abs, suck in your belly button and hold for 10 seconds. When that gets too easy, you can do it with your feet of the floor for added resistance.