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How To Do Isometric Exercises
By Mary Stasiewicz
Howtodothings.com
Isometric exercise is
a form of resistance training in which the participant uses the muscles of the body to exert a force either against an immovable
object or to hold the muscle in a fixed position for a set duration of time.
In this type of
exercise, the muscle is contracted but doesn't change length during the exertion of force. Additionally the joint most
closely associated with the effort remains static throughout the exercise.
Although
isometric exercises may result in a great deal of benefit to the individual, there are some precautions
that should be noted. Specifically those with high blood pressure shouldn't engage in this type of activity because isometric exercises cause
a spike in blood pressure.
Although
the blood pressure typically returns to normal rather quickly once the muscle is relaxed, the spike in blood pressure can
be dangerous to those who already suffer from elevated blood pressure.
Other considerations
when performing isometric exercises include the duration of time each action is held, as
well as the angle of the joint when the action is formed. The duration of time an isometric exercise is performed is comparable
to the number of repetitions performed in other types of strength training exercises.
For strength
training purposes, a duration of 3-5 seconds per exercise is optimal. However, when body weight is used as resistance,
longer durations of more than 10 seconds are required.
In terms of joint
angle, it's important to note that the muscle will only gain strength for the joint angle at which the exercise is
performed. Individuals who want to gain strength thru the entire full range of motion of the muscle should consider training
at intervals of 10 to 30 degrees. However, this can be rather time consuming.
 The following are examples
of different forms of isometric exercises that help to improve the strength of muscles such
as the abdominals, shoulders, quadriceps & calves.
The Plank - for abdominal
improvement.
- Start out by lying flat on the floor.
- Slowly raise the body so you are resting on your toes &
forearms.
- Keep the back flat & the abdominal muscles taut.
- Hold the position for 10-30 seconds.
- Repeat the exercise 2-3 times.
Isometric Shoulder Raises
- for shoulder improvement.
- Stand with the feet shoulder-width apart & the knees slightly
bent.
- Grasp a dumbbell in each hand & raise the weight out towards
your side until it's at shoulder length & your arm is parallel to the ground.
- Hold the weight in this position for 10-30 seconds.
- Repeat the exercise 2-3 times.
Isometric Squats - for quadriceps
improvement.
- Stand with your feet shoulder-width apart & your back firmly
against a wall.
- Slowly slide down the wall until your thighs are parallel to
the floor.
- If necessary, move your feet away from the wall to ensure your
knees don't extend past your toes.
- Hold the position for 10-30 seconds.
- Repeat the exercise 2-3 times.
Isometric Calf Raises - for
calf improvement.
- Stand next to a wall on one foot & touch the wall lightly
for balance, if necessary, but don't allow yourself to rest against the wall.
- Rise up onto your toes.
- Hold the position for 10-30 seconds.
- Switch feet & repeat the exercise for the other calf.
- Repeat the exercise on both calves 2-3 times.
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Isometric Exercise Discussed
Author: Joseph Krachenfels
What is Isometric Exercise?
Isometric exercise is practiced
by pushing or pulling an immovable object like a wall or bar anchored to the floor. Research has shown that a muscle contraction
during Isometric exercise produced more force then a contraction generated by lifting weights. Although research shows that
Isometric exercise increases muscle tension significantly, it still fails to change the length of the muscles. Today, it is
primarily used for rehabilitation purposes.
Advantages of Isometric Exercise
Can achieve maximum muscular
contraction as opposed to Isotonic exercise also known as weight training.
Workout is much faster. You
would hold a position for each set for 6 to 8 seconds and do 5 – 10 sets per exercise. So you can do each body part
in as little as a minute or so presuming a few seconds rest between sets.
Can gain strength. Unfortunately,
you will only strengthen very isolated areas of the muscle group.
Disadvantages of Isometric Exercise
Decreased muscular endurance.
When you lift weights (Isotonic exercise) blood is pumped into the muscles very frequently increasing muscular endurance.
Isometric exercise does not generate the same blood flow, thereby potentially reducing muscular endurance.
Building strength during a
static contraction can potentially reduce the speed of the muscle response. This would slow down your athletic performance.
Boring, boring, boring. Go
to the wall and press against it for a few sets. It’s like standing in the corner during elementary school. You must
enjoy something to maintain consistency at it, and few could enjoy Isometric exercise.
Increased blood pressure.
Isometric exercise increases blood pressure more than any other form of exercise. This could
lead to a ruptured blood vessel or irregular heartbeat.
The strength gains achieved
during Isometric exercise occur only within 20 degrees of the angle you hold. Lifting weights
(Isotonic exercise) allows you to build strength throughout the entire
range of motion.
The Lowdown on Isometric Exercise
Unless you're locked in a room
with nothing else to do, I think you'll find these exercises particularly boring. Although in an empty room you could still
do push-ups & sit-ups & some other stuff.
Anyway if you want to experiment
with Isometric exercises you shouldn't make that the only form of resistance training you
do. The benefits of weight training appear to significantly outweigh those of Isometric exercise.
In summary, weight training will do the following things better than Isometric exercise:
- Increase the length of your muscles
- Strengthen the full range of your muscles
- Increase muscular endurance
- Lower the risk of heart related issues
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