Isometric Exercises

 There’s a self-proclaimed revolution happening in the weight loss world, with practitioners of isometric exercises promising real results without the expense of a gym or a trainer. The practice of isometric exercise is no flash in the pan, though – many ancient Indian yoga poses involve this sort of movement. So will they be useful in your training regimen? Let’s find out.

The essential definition of an isometric exercise is one where a muscle is in motion without the visible motion of an accompanying skeletal joint. Using an immobile object as a source of resistance, the subject tenses and releases their muscle to complete the exercise. An observer may not be able to see that any exercise is happening at all, but the muscle-building benefits are very real. However, many proponents of isometric exercises may overstate their effectiveness as a means to sell you on some overpriced system. Make sure that you fully evaluate any course of exercise before shelling out the cash.

Isometric exercises first entered the Western world with the physical culture craze of the 1800s, and continued to remain popular into the 1950s. Many proponents tried to claim that a regimen of isometric exercises was significantly easier than a standard bodybuilding weight circuit, and would deliver results that were equally powerful. Of course, this is not the case – while isometrics are certainly effective at strengthening muscle fibers, there is no way that they can deliver a pumped Schwarzenegger body alone. Only as a part of a balanced exercise regimen with equal parts cardio and weight training can isometric exercises really show their true potential.

However, if you’re not looking to be King of the Gym, you may be able to use isometrics to help you meet your fitness goals in an easier way. Because most isometric exercises don’t require a lot of extra equipment, with many using your own body for resistance, they can be done in a wide range of situations. Simple yoga-derived poses such as the Plank can be done on any smooth spot of floor, and holding a position for as little as three minutes a day can have a lasting effect on your strength and flexibility. If you lack free time but still want to carve out a niche for training, isometrics can be a workable temporary solution.

There are a few other caveats to pursuing isometric exercises as part of your workout plan – first and foremost, consult a doctor if you have a history of high blood pressure. Holding an isometric position by necessity causes a spike in your blood pressure, and if you have prior conditions could be dangerous. In addition, if you feel pain or discomfort in any exercise, discontinue its use and speak to your physician. Aside from that, good luck and happy stretching in your pursuit of isometric fitness!

 With the summer months ahead of us, many people are thinking about one thing. No, not summer vacations, Fourth of July or mowing lawns. Most people are thinking about their bodies; it's beach season! Less clothing means more body parts and skin exposed and everyone wants to look their best in the summer months. Many people try crash diets; some join a gym. Luckily, a great way to get the body you want is through isometric training.

What is isometric training? Isometric training is any exercise of the muscle groups in which the length of the muscles don't change and there is no movement of the joint. What does that mean? When our bodies move and flex, our muscles go through a process of contraction and release. As an example, stick your arm out straight and bring your hand up to your shoulder, as you would for bicep curls. Notice how your bicep (the Popeye muscle above your elbow) starts long and as your hand moves up your arm, it contracts into a ball, or in my case, a giant ball. In order to stay flexible in a way that we can go about our lives, muscles can change lengths and shapes. “Making a muscle” really just means contracting that muscle.

Many people train dynamically, which, mean they do one of those bicep curls, usually while holding those weights. Now, bring your hand up again and “make a muscle” with your bicep. Hold it. Hold it. Keep holding for 30 seconds. Feel how that muscle began to get a little sore? Congratulations! You just started isotmetric training!

Isometric training is an excellent choice over dynamic training for several reasons. Isometric training means that you need very little equipment, or even none at all! You simply find a way to contract and hold each muscle group. For another example, lie on your back and, with your knees locked, lift both legs about 6 inches off the ground. Hold it. Hold it. You're keeping your abs in a contracted state; the six pack is on it's way.

The other benefit to isometric training is that it is easier on the joints. Using the “contract and hold” method means less joint movement and less wear on the joints, tendons and ligaments. This makes isometric the ideal method of strengthening and toning muscle groups for anyone with a history of knee, shoulder, hip, ankle, or back problems.

To produce the best results, one would mix in cardiovascular and dynamic weight training as well as isometric training. But for those of you looking for a quick and no-cost solution to the body and physical health you want, isometric training is the way to go.