Isometric training has been around for quite some time now, dating back to thousands of years, and recent popular proponents of this form of strength training include the legendary Bruce Lee and very well-known Arnold Schwarzenegger. Isometric exercises are known to help develop strength, increase flexibility, improve balance, and much more.
Isometric training relies on your performing different static contractions which work in stimulating muscle development. These exercises, where the isometric contraction is held for ten seconds or longer, do not cause your muscles to lengthen or contract, and there is no movement in the surrounding joints either. Isometric exercises will ensure that the force and the load are in tandem, and given that they help you in resisting movement and improving stability, they are often found in the fitness repertoires of sports persons from different sports.
What Would You Use?
Muscle contractions associated with isometric training can have you using your body weight against the ground or a wall, the use of free weights & weight machines, as well as modern fitness equipment which tells you just how much force is being used. The use of chains, straps, and resistance bands is not uncommon, neither is the use of regular household objects like chairs and tables.
Muscle contractions associated with isometric training can have you using your body weight against the ground or a wall, the use of free weights & weight machines, as well as modern fitness equipment which tells you just how much force is being used. The use of chains, straps, and resistance bands is not uncommon, neither is the use of regular household objects like chairs and tables.
The Intricacies
Not really intricate, an isometric contraction would be most effective when tension is created throughout the body and when due attention is paid to form. The static position requires absolutely no movement, and posture is very important when it comes to isometric training. Bear in mind that as the sets start becoming longer, there could be a decline in form, and this is something that should be avoided at all costs. Deciding whether to pull back from a given point not only depends on the failing of the muscles, but of the mind as well.
Not really intricate, an isometric contraction would be most effective when tension is created throughout the body and when due attention is paid to form. The static position requires absolutely no movement, and posture is very important when it comes to isometric training. Bear in mind that as the sets start becoming longer, there could be a decline in form, and this is something that should be avoided at all costs. Deciding whether to pull back from a given point not only depends on the failing of the muscles, but of the mind as well.
Quite like eccentric exercises, isometric exercises can also be modified in accordance to one's needs. For example, not being able to perform pull ups should not work as a deterrent since hanging onto to the bar for a little while will work pretty much the same muscles, albeit not in a dynamic manner but in a static way.
The Types
Depending on whether you are pressing or holding on, isometric exercises are broken down into 'yielding' and 'overcoming' isometrics. A yielding isometric exercise will have you holding onto to a position without pushing against any surface, and an overcoming isometric one would involve you applying force against an object. Holding on to a pull up, or holding on to a dumbbell in one position would qualify as yielding; and pushing against a wall or door would be overcoming.
Depending on whether you are pressing or holding on, isometric exercises are broken down into 'yielding' and 'overcoming' isometrics. A yielding isometric exercise will have you holding onto to a position without pushing against any surface, and an overcoming isometric one would involve you applying force against an object. Holding on to a pull up, or holding on to a dumbbell in one position would qualify as yielding; and pushing against a wall or door would be overcoming.
While overcoming involves the use of as much strength as possible, yielding involves using just enough strength to hold on. When it comes to yielding isometric exercises, they typically involve your holding onto a load, and this load ends up resulting in an eccentric contraction soon after fatigue starts to set in. The tension level created in this manner is quite easy to monitor, and this makes yielding isometrics a more preferred alternative.
Examples of Isometric Exercises
Isometric exercises can be performed just about anywhere (home, office, park, gym), and you can find isometric exercises to work out just about every muscle group in the body (arms, legs, back, abs). Also, while isometric exercises are known to target singular muscles, there are exercises which target multiple muscles. For instance, the push up hold can help in working the triceps, the pectorals, and the anterior deltoids.
Isometric exercises can be performed just about anywhere (home, office, park, gym), and you can find isometric exercises to work out just about every muscle group in the body (arms, legs, back, abs). Also, while isometric exercises are known to target singular muscles, there are exercises which target multiple muscles. For instance, the push up hold can help in working the triceps, the pectorals, and the anterior deltoids.
Other examples include using the 'holding on' principle in performing exercises like pull ups, shoulder presses, squats, calf raises, and hip raises. Lifting heavy objects and holding on (like simulating a deadlift) will help work your lower back, thighs, and glutes.
Benefits of Isometric Training
The benefits of isometric training are many, and the use of isometric exercises is not only found in the fitness world, but in the medical world as well. Here are the key benefits of isometric training.
The benefits of isometric training are many, and the use of isometric exercises is not only found in the fitness world, but in the medical world as well. Here are the key benefits of isometric training.
- Muscles: The effects of isometric training on muscles extend beyond improving overall strength, given that it can also help in stimulating muscular growth. In addition, they also allow you to target any given muscle in isolation. Yielding isometric exercises performed for in between 10-30 seconds are known to work well for muscular hypertrophy.
- Tissue stress: Since isometric exercise work in relieving connective tissue stress, their use in physical rehabilitation programs in not uncommon. Another reason they are used in this realm is that they help improve stability and structural support.
- Weightlifting: Isometric exercises can help weight lifters in addressing 'sticking points', helping them increase strength at any given weakness point.
- Arthritis: Arthritis leads to restricted joint movement, and this can impede one's wanting to strength train. Thanks to isometric contractions, muscular strength can be built without joint movement.
- Motor units: Isometric contractions for a given load work in recruiting more motor units in comparison to concentric and eccentric movements.
Other Important Points
If you plan to include isometric training in your fitness regimen, here are a few more things you ought to know.
If you plan to include isometric training in your fitness regimen, here are a few more things you ought to know.
- The duration of the contraction will have a bearing on the effect.
- Isometric contractions will not really help more when pushed beyond the one minute mark.
- When it comes to compound movements like squats and lunges, you should not be aiming for more than 15 seconds per hold.
- When it comes to improving flexibility, compound isometric movements can be performed for up to a minute.
- When it comes to strength training, yielding isometric contractions using heavy weights for lesser than 10 seconds will help.
If you suffer from heart problems or from high blood pressure, it is best that you seek your doctor's advice before you start with isometric exercises, and this is because the increase in muscular tension associated with this type of strength training can lead to an increase in blood pressure. Other than that, there is no reason why you cannot benefit through effective isometric training.
Article Source: http://EzineArticles.com/7307449
