Isometric Exercises

Isometrics are exercises in which there is a contraction of the muscles with little or no change in the length of the muscle. Let's break down the word here:

Iso: Same
Metric: Distance

This type of exercise is commonly used for rehabilitation purposes where the subject may have limited mobility or experiences pain in joint movements.

Isometric exercises can be performed in a vast variety of ways and can be implemented with isotonic exercises (exercises that involve muscle contraction with a change in the length of the muscles). For example, you can do a hold at any point during chin-ups for a few seconds.

Because isometric exercises are very simple in nature, they can be performed with no equipment. Pressing your hands together or performing a positional hold of your body weight are simple isometric exercises you can do.

Since isometric exercises are sustained at a single angle, strength in the muscles and connected joints is gained at that angle with little transfer of strength gain at other angles. Therefore, it is recommended that the isometric hold is performed at several different angles, especially the angle in which the load creates the most strain on the muscles.

Isometric holds are considered sub-maximal because they do not cause full exertion of the muscle. When pressing against or pulling on an immovable object, however, you performing a maximal isometric movement. Isometric exercises help with building strength and size of the muscles worked.

If you are looking to build a larger bicep muscle, for example... while performing bicep curls, at the peak of the curl, hold the load and squeeze/flex your muscles for a few seconds before releasing tension and lowering the weight.

Some of the disadvantages of over doing isometrics include a possible decrease in the muscle twitch response speed needed for most sports and athletic activities. Analysis has also shown that there is a significant increase in blood pressure during isometric movements, so it is not recommended for those with hypertension or other heart conditions. Remember to breathe while doing these exercises! For best results, of course, do a variety of isotonic exercises mixed in with some isometric as well. Have fun!