With isometric exercises, muscle strength is developed through contraction of the muscle by pushing or pulling against an equally resistant object or force. The exercises use minimal movement to accomplish results, and as such are an excellent alternative form of workout when conditions or circumstances limit a more dynamic regimen. The following are examples of isometric exercises which can be used to strengthen major muscles.
How to do Isometrics
To target the abdominal muscles, lay flat on the floor and slowly raise yourself to a resting position on your forearms and toes. Hold this position parallel to the floor for 20 seconds. Repeat 2 to 3 times, depending on your physical condition.
To target the quadriceps, stand with your back firmly pressed against a wall and slowly slide down until your thighs are parallel with the floor. Hold this position for 20 seconds. Repeat 2 to 3 times, depending on your physical condition.
To target the calf muscles, stand on one foot next to a vertical surface for balance. Rise up onto your toes for 20 seconds, then repeat with the other foot. Repeat these 2 to 3 times, depending on your physical condition.
Be aware that isometric exercises only strengthen the muscle in the plane of the force, unlike dynamic exercise routines. Also know that isometric exercises can cause a sharp rise in blood pressure.
Isometric Resistance Training
Isometrics is a type of self-resistance, strength training form of exercise to help sculpt your body within a matter of minutes. This is when the joint angle and the length of the muscle don’t change during contractions. Isometric techniques are a series of static positions, rather than movements through a range of motion, that stimulates lean muscle tissue. Getting physically fit by using this type of form of exercise has spread through various cultures and has been around for thousands of years.
Isometric resistance has been practiced through martial arts as well as yoga. Depending on the type of exercise you want to participate in, you contract various muscles and keep it at a leveled tension. You can incorporate exercises that will stimulate muscles in your legs, chest, back, arms and abs. When engaging in isometrics, you can use the resistance of your body, for instance, you can press both of your hands together in front of your body. You can even use external tools like pressing up against a door, pulling a towel from both ends and you can even use weights.
Isometrics has several advantages. It increases lean muscle mass when you engage yourself in training on a regular basis. Your metabolism is increased. The more lean tissue you produce the faster you burn calories which produces an increased amount of weight loss. Isometrics also helps lower cholesterol, which will reduce the chance of heart disease and the risk of osteoporosis as well.
Help You Lose Weight
Isometrics are a great form of exercise because you can do them anywhere. Sitting at home, at work behind a desk or even driving home from work, isometrics will work for you. The best thing about this type of exercise is that you do not have to pay fees for going to a gym or lose out on family time because you are running on a treadmill. Everything is about convenience today. Why not add exercise to that list? Here is how it works.
Isometric exercises work because they use your body’s force and your own weight against some other immovable object as a way to help you to get into in shape. The simple task of tensing, holding and releasing the stomach muscles or abdominal muscles would help you to get rid of that flab and lose inches without even having to stand up.
To tighten up those glutes, squeeze and release over and over until you start to feel the burn. If you wanted to add tension bands or a pair of small hand weights you can, but the point is to use your body and its resistance to get yourself in shape easily. Simply sitting up straight can also help you to straighten out your figure and work your stomach muscles. If you want the results that you are hoping for you must do these exercises daily and stick with them. Making up a daily routine would be the best way to see the results you want faster.
Heart Health and Isometrics
Isometric training exercise is done without moving a joint and pushing against one‘s self or another stationary object. These contractions should be held five seconds or longer for best results. There is also an Isometric Diet, which involves protein, carbohydrates and essential fatty acids. This is a holistic approach to eating and provides energy.
Isometrics have been tested for heart disease and coronary artery disease and the heart rate and blood pressure increased. These exercises do not help with cardiovascular fitness and should not be tried for people with heart disease, since the exercise increases the pressure within the abdomen and might raise the blood pressure. It will also put the heart under stress.
You can acquire muscle control without weights when using isometrics. When doing these exercises, your muscles should feel warm as the blood rushes to it. You can acquire muscle mass and new lean muscle tissue. It also burns fat and you can stay healthy by increasing your metabolism. You will also burn more calories. You can also produce more HDL and reduce your bad cholesterol, which is LDL, therefore reducing your risk for heart disease.
Again, isometrics should not be practiced by anyone that has high blood pressure. The blood pressure usually returns to normal once the muscle is relaxed. For those with a healthy heart and good blood pressure, it is a great option for losing weight and staying fit. In conjunction with weight lifting, it can create muscle tone if desired.