Isometric sounds like the sort of word you might encounter in a math class. It may seem intimidating, but don’t worry. I’m going to explain the concept of isometric exercise so you can decide for yourself whether this distinctive approach may improve your health (https://longevity.technology/lifestyle/isometric-exercise-definition-benefits-examples-risks-routine/).
You may have seen stretching, that essential part of any exercise routine, divided into the categories of dynamic and static. Should you move or hold in place? Well, isometric exercises apply this concept to strength training. It’s a static form of muscle building and a way that you can exert force while motionless. That’s in contrast to something like weightlifting, which requires dynamic movement.
This kind of strength training can be very focused and is normally applied to a specific muscle or group of muscles. For example, you may choose to work your back, your neck, your legs or your hands. Whichever you pick, your muscles will stay at the same length throughout, and you won’t change the angle of your joints. The force and the contraction come from trying to hold the position in the face of tension.
Examples of isometric exercises include simple locking positions like planks and wall sits. It’s not easy to stay in place when you’re under that kind of pressure, with your muscles straining not to let go. These are just some of the options, with other positions available for both beginners and experienced athletes.
You can generally divide isometric exercises into two categories: yielding and overcoming. Yielding is when you’re trying to resist a force (such as gravity) to keep your position stable. Overcoming is when there’s an immovable object, such as a wall, and you exert force by pushing against it.
There are lots of advantages to isometric exercises, and they’re not just about how they build and tone your muscles while also improving your endurance. They’re cost and time effective and need minimal investment. You don’t need to buy fancy equipment or take ages setting it up. You can exercise anywhere. For some people, such as those with certain mobility problems or health issues, static exercises are the best way to avoid further pain or injury.
The best way to exercise is to combine different types of workouts. Consider isometrics alongside dynamic strength training or cardiovascular routines, each of which has distinct advantages and disadvantages, for a more well-rounded effect.
