Isometric Training Workout
What is Isometric Exercise?
Isometric training is the sustained contraction
of a muscle over a certain period of time. Isometric exercises are a type
of resistance exercise in which
a force is applied to a resistant object, (as in, say, arm wrestling)
causing muscle contractions during which the length of the muscle doesn't
alter. Although there is a build up of tension in the muscles there is
no actual movement. Isometric exercises may be included in fitness programs
for muscle strengthening.
How Long Must Muscle Tension Be Maintained
in Isometric Exercises?
For optimal muscle-strengthening,
you should apply and maintain the muscle tension in any one exercise for
6-10 seconds. The exercise may then be repeated 5-10 times, each time
ensuring maximum muscular exertion. Note that an isometric exercise only
increases muscle strength at one joint angle. Differing exercises are
needed to strengthen other joint positions.
How to Do a Basic Isometric Exercise?
Find an immoveable object, like a wall. Push
against it with your arms, for 10 seconds. You can feel the rise in muscle
tension. After 10 seconds, relax. Take a 30-second break and repeat five
times.
Muscle Strength Gains from Isometric Resistance
Training
Isometrics is nothing new, although some
extraordinary results in muscle size and strength have been achieved in
a very short period of time with this type of training. For example, in
one fitness study (Muller and Hettinger, 1954), one 6 second isometric
contraction at two-thirds maximum performed once each day for five days
was sufficient for 5 percent strength gain per week. However, other isometric
strength-training studies indicate
that although muscle-strength gains are possible from isometric contraction,
such gains are minimal and are only at the specific angle at which the
exercise is performed.
Warning About Isometric Health Dangers!
The extreme physical exertion of isometric
exercise causes considerable internal pressure both within the muscles
themselves and in the abdominal and thoracic cavities. Isometric exercise
can increase blood pressure and heart rate to levels that are dangerous
for anyone with undiagnosed cardiac problems. Please consult your doctor
before attempting any isometric exercise.
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