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Benefits
of Isometric Exercise
Toned and shaped muscles are a statement of good health and
personality. For that, one needs to follow a stringent workout regime involving
special exercises to strengthen the different muscles and joints in the body.
This article discusses one such exercise – the isometric exercise – popularized
by the muscle man Charles Atlas in the 1930s. Combination of two words – ‘iso’
meaning same and ‘metric’ referring to distance – it is meant for strengthening
individual joint angles and corresponding muscles.
Isometric Exercise is typically preformed as an anaerobic
exercise (does not need increased oxygen production) because it is done only for
a few seconds that involves static contraction of muscles. That is, in this
exercise, the muscle length remains the same even if it is been tensed by
pressing against a static body such as a wall, building or an opposing pair of
muscles. In fact, this is the procedure – press the relevant muscle with force
against any unmoving object for few seconds and repeat the procedure 10 to 15
times. The biggest plus with this type of exercise is that one can do it without
the aid of any equipment and anybody can do it as the whole procedure does not
include even a single complex step. It is just about pushing against an
immovable object or holding a weight for some duration!
Some ways to perform Isometric Exercise
I)
Pick up a 15 pound weight and perform a bicep curl. Half way between the
repetitions, hold it stationary for say, 10 sec. Here, the length of your biceps
remains the same even if a force is being applied.
II)
Push hard against a cement wall. Repeat it 10-15 times, each time
ensuring that the muscle contraction is the maximum.
III)
Then there is the maximum duration isometric workout, where one has to
push, pull or hold a weight as long as possible or until his/her muscles almost
gives in.
In I & III, the weight can be gradually increased as the
muscle strength starts to build. But don’t overdo it.
Things to consider while performing Isometric Exercise
a)
Even though people in their 90s can perform isometric exercises safely,
this routine is not advisable for people with high blood pressure or heart
ailments for isometric workouts pumps up the blood pressure and metabolic rates.
Hence, people with such troubles are strongly advised against trying isometric
exercises without getting clearance from their physicians.
b)
Isometric exercise – done in one position – increases the strength of the
corresponding joint angle only. Hence for strengthening other joint positions as
well, one needs to repeat the procedure in the respective angles or positions.
Where isometric exercise is used?
Isometric exercises are prescribed as part of injury
rehabilitation programs and in physiotherapy as in this mode of exercise, the
intensity can be adjusted at will. It is also found to be effective in
shortening and toning facial muscles.
Advantages of Isometric Exercise
- Aids in building muscle strength meanwhile burning
excess fat.
- Slows muscle erosion and enhances the tone and shape of
muscles.
- Helps to improve bone density.
- Long sessions of isometric exercise are found to improve
digestion and lower cholesterol levels.
Tail Piece: Isometric exercises alone are
ineffective. It must ideally form a part of a whole range of programs in one’s
workout schedule. Also take care not to injure the joints by holding the weights
for too long. |
