Isometric Exercise

isometric exercise A type of resistance workout wherein an individual employs muscles to application of force towards a non-movable object is called isometric exercise. Isometric exercise consists of muscle contraction without altering its length. Isometric exercise is not designed for all people especially those who have hypertension. There is a need for doctor's recommendation prior to attempting to perform an isometric exercise. Isometric exercise is conducted in a fixed position and not with different range of motion.

Derived from the "iso" and "metric" meaning same distance, isometric exercise is illustrated as a workout without change of muscle length. The predecessor of bodybuilding, isometric exercise traces back from the approaches of Chinese martial arts as well as yoga. The introduction of isometric exercise has been brought about by Russian professional wrestler Iron Samson whose true name is Alexander Zass. His incredible strength permitted him to effortlessly smash his chains to escape from Austrian army. Yankee baseball player and holder of MVP titles Mickey Mantle and Martial artist Bruce lee practiced isometric exercises in the 60's in order to be in shape and obtain immense power. This type of workout is being blended to bodybuilding regimen as part of preparation of some bodybuilders. The popularity of isometric exercises have faded during the olden times because it has been linked to anabolic steroids which has detrimental outcomes to the body such as acne, alteration in cholesterol level, damage to the heart and liver impairment.

Tips for performing isometric exercises include nose breathing and concentration of the mind. To maximize the effort being exerted on isometric exercise; a participant should be inhaling air through the nose not in the mouth since the latter manifest a person in fright mode and not in focused manner.

There are list of isometric exercises designed for the upper and lower bodies. Isometric exercises for the upper body are:

  • Chest press may be employed without a sweat by simply gripping the hands together at the same time pushing them for half a minute. Put your concentration on your pectoral muscles while exerting hard on the palms. Afterwards relax for half a minute then repeat twice.
  • Plank is another isometric exercise for the abdominal muscles and back conditioning. The participant will be lying face down and holding oneself with forearms and toes while maintaining the abdominal muscles tight and back flat.
  • Shoulder raise may be performed by merely standing up with bent knees and shoulder apart. Then raise the arm up to shoulder length while holding a dumbbell. Pause in that position for half a minute.
  • Isometric Exercises for the lower body include:
  • Phantom Chair is a type of isometric exercise for senior targets the buttocks, thighs and hips. Start by bending the knees and lowering the body up to the point in which your thigh is aligned to the floor while your back is against the wall. Then raise the arms while one's calves is aligned to the wall. This isometric exercise is to be confined for 30 minutes.
  • Plank is another isometric exercise for the abdominal muscles and back conditioning.
Isometric exercise has not been widely used for the reason of its linkage with anabolic steroids during the previous years yet it regained popularity and continuously been mixed with heavyweight lifting as muscle strengthening regimen.

How Isometric Exercise Works?