Isometric exercise is a type of strength training that involves contracting your muscles without actually moving them.
Instead of moving through a range of motion, isometric exercises involve holding a static position.
In this blog post, we'll explore the benefits of isometric exercise, how it works, the different types of isometric training, and some examples of isometric exercises that you can try at home.
What is Isometric Exercise?
Isometric exercise is a type of strength training that involves holding a static position for a period of time. During isometric exercise, your muscles contract without actually moving.
This is different from traditional strength training, which involves moving your muscles through a range of motion.
Benefits of Isometric Exercise
1. Increased strength and endurance: Isometric exercise can help increase muscular strength. This is because muscle fibres are recruited to generate or maintain a certain level of force. Longer duration isometric exercises also help increase muscular endurance.
2. Improved joint stability: Isometric exercise can improve joint stability by strengthening the muscles that support the joint. This can reduce the risk of injury and improve overall joint health.
3. Time-efficient: Isometric exercise can be a time-efficient way to train your muscles. Because you're not moving through a range of motion, you can perform isometric exercises in a shorter amount of time.
4. Low-impact: Isometric exercise is a low-impact form of exercise that can be ideal for individuals with joint pain or injuries.
Types of Isometric Training
1. Yielding Isometrics: Yielding isometrics involve holding a static position with an external resistance against the forces of gravity.
2. Overcoming Isometrics: Overcoming isometrics involve holding a static position against an external source of resistance that is immovable.
How Does Isometric Exercise Work?
During isometric exercise, your muscles contract and generate force. This causes tension to build up in the muscle fibres, which leads to an increase in muscle strength and endurance.
Because the muscle is not moving, there is no joint movement, making isometric exercise a low-impact form of exercise.
Examples of Isometric Exercises
1. Plank: The plank is a classic isometric exercise that targets the core muscles. To perform a plank, start in a push-up position with your arms straight and your hands shoulder-width apart. Lower your forearms to the ground and hold the position for as long as you can.
2. Wall Sit: The wall sit is an isometric exercise that targets the lower body muscles. To perform a wall sit, stand with your back against a wall and lower yourself into a seated position. Hold the position for as long as you can.
3. Static Lunge: The static lunge is an isometric exercise that targets the legs and glutes. To perform a static lunge, stand with your feet hip-width apart and step one foot forward. Bend your front knee to a 90-degree angle and hold the position for as long as you can.
Summing up, isometric exercise is a unique and effective way to train your muscles. By incorporating isometric exercises into your regular workout routine, you can increase muscle strength and endurance, improve joint stability, and save time.
Give some of these isometric exercises a try and see how they can benefit your fitness routine.