Do you want strength in one specific part of your body? Then, you need to start isometric strength training. This workout method not only increases your strength but also enhances your overall fitness and endurance power. Want to know more? Keep reading to find out all the hidden benefits of isometric training.
Simply put, any exercise which holds the body in one particular position is known as an isometric exercise. In such exercises, your muscles do contract but they don't change in length as you hold the position. Thus they're also known as static strength training.
Most people who are serious about training want to produce more speed and power. This is possible with the help of isometric strength training. Studies show that just by doing a 7-second muscle contraction, you can increase your strength by 5%. Hence, isometric strength training builds a foundation of functional strength to support you.
So if you want to make isometric training a part of your workout regime and learn more about it, keep reading!
What are Isometric Exercises?
Isometric exercises are exercises that involve the static contraction of a muscle without any visible movement. The length of the muscle and the angle of the joint do not change in such exercises. However, the isometric contraction strength may vary.
There are three main kinds of exercises under this
- Isometric Presses
- Isometric Pulls
- Isometric Holds
The best part about doing isometric exercises is that it doesn't require heavy equipment and is easy to perform. People can also incorporate isometric strength training into many other weight-lifting exercises.
What are the Benefits of Isometric Strength Training?
Isometric exercises are effective for strength training and can activate more muscle fiber than any traditional weight training. Let's look at what the isometric exercise benefits are:
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Muscle Coordination and Balance
Doing isometrics for muscle growth causes your neurotransmitters to fire which improves your body coordination. Moreover, your balance becomes better as you are more in control over your body and learn how to equalize forces too. This enhances your muscle and also your body control.
When you have stronger connective tissues, you can fight the risk of injuries better. Most of the time we get injured due to slips and falls or exertion. However, with isometric exercises, you can respond better and exert intense movements. Therefore, you can reduce the chances of getting injured.
One benefit of isometric exercise is that it helps concentrate on your form. You develop better postural habit with exercises that lack movement. Usually, our postural muscles are weak but with these exercises, we can hold our posture better and increase our muscle memory too.
When you're not strong enough in one area of your joint angle, you can develop plateaus. But with isometric exercises, you can focus on the weakest points in your movement. You can also strengthen your tendons and ligaments too.
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Strengthens Your Connective Tissues
Our tendons and ligaments hold everything together in our body. If you have strong connective tissues, you'll be strong too. Also, strong tendons reduce the chances of you getting injured easily.
Did you know that our bone density decreases after our mid-20s? This increases our chances of getting osteoporosis. However, with isometric strength training, we can combat this phenomenon. We develop stronger bones and become less prone to fractures too.
Many doctors and therapists globally use isometric exercises for recovery from injuries. It is used to prevent surgery and strengthen your muscles for full recovery. Doctors use these exercises pre-surgery for successful surgery and post-surgery for rehabilitation.
When you do isometric exercises, you improve your flexibility. Exercising through your entire range of motion enhances your range.
Hypertrophy is the increase in the volume of a tissue due to the enlargement of its component cells. You can perform isometrics for hypertrophy by using it as the main exercise during your workout sessions. Overcoming isometric exercises use as much source as possible against an immovable object, for instance, pushing a wall over. Such exercises help develop hypertrophy.
What are a Few Isometric Exercises to Try?
If the benefits of isometric strength training interest you into trying it, here are some isometric exercises you can add to your workout regime:
If you want to engage many muscles in your body, try a high plank hold. The exercises work your abdomen, glutes, quadriceps, and muscles of the chest, arms, and shoulders too.
Start with a kneeling push up keeping your hands shoulder distance apart. Then push your hands into the ground and also straighten your knees. Push down the balls of your feet to raise your body into a high plank position. Also, make sure your hands and shoulders are aligned. Keep your legs straight and your core engaged too.
We often forget how important our calves are and that we must keep them strong. You can use wall support for this exercise too. Keep your feet hip distance apart as you stand. Stand two feet away from your support wall. Rest your hands on the wall and then push the balls of your feet into the ground and lift your heels. Hold this position for 30 seconds.
This exercise is great if you want to increase your hamstrings or glute muscles. Keep your knees bent as you lie on the ground. Also, keep your arms by your sides. Keep your heels 12-16 inches from your buttocks. Ensure that your arms are extended and in line with your shoulders. Hold the weight over your head for 30-second intervals when you are doing the exercise. But stop as soon as you feel like you can't hold the weight.
What are Some Tips for Doing Isometric Strength Training?
Here are some tips to get the best results out of your isometric training:
- Make sure to always pay attention to your form. This helps prevent injury and also targets your muscles. If you can't perform the exercise with proper form, you won't get desirable results.
- When you're performing the exercise, pay attention to the contraction of the muscles. This will activate your muscles further and help you develop good form too.
- Ensure that you're taking proper breaths throughout doing isometric exercises. Often, people forget to breathe during workouts.
- Never overdo your isometric exercises. You might be tempted to do a full body isometric workout, however, you must resist especially in the initial training days.
Also Read: How To Tone Up Your Leg By Doing Reverse Lunges!
Conclusion
In conclusion, if you're looking for a variety in your workouts, or want to strengthen specific muscles, you must try isometric strength training. These exercises are specially designed for catering to people with limited space, looking for hassle-free workouts. As these exercises can be adjusted to suit your level of fitness easily, nothing should stop you from trying it out! Go empower your muscles today!
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