Isometric Training

Isometric training (also known as static strength training) involves muscular contractions in which the length of the muscle does not change and there is no visible movement in the joint.

The word 'contraction' signifies a change in length (shortening) of a muscle but this does not occur in static strength training so the preferred term is static action not static contraction. Isometric exercises can be performed with 'sub maximal' muscle actions - which hold a weight steady on to a side for example. Here the force is not maximal as this would lift the weight further causing movement, change in the muscle length and joint angle. However, isometric exercises can also be maximal such as pushing against an immoveable object (like a wall or heavy weight). Both of these types of isometric action can increase strength and induce muscular hypertrophy although in practice maximal exercises are used for strength and conditioning whereas sub maximal exercises are used for rehabilitation.

Many sports require isometric actions such as climbing, mountain biking, judo, wrestling, skiing, gymnastics and horse riding. But one must be made aware that isometric exercises aren't the most dynamic actions (which most sports are - running and jumping) so do not increase the limbs maximal velocity and may only strengthen the muscle at the angle at which it is trained.

How isometric resistance works

Resistance in isometric exercises typically involves contractions of the muscle using:

Advantages of isometric exercises

Disadvantages of isometric exercises

Some tips for doing isometric exercises

Some common isometric exercises are:

Other isometric exercises can be designed from such usual exercises as the push up, shoulder raise, squat, calf raise, leg extension, hip extension and hip abduction. Here to make them isometric you need to hold the end position for about 5 seconds before releasing the pose.

In conclusion, it can be seen that isometric training serves a fruitful purpose in gyms and especially for training specific muscle groups for particular sports. It is also beneficial as a method of rehabilitation after injury. However, precautions must be made with how the movement is performed and in relation to blood pressure. With isometric exercises by only focusing on a limited range of movement may not be suitable for all.

Author:

Gemma Carter is a fully trained fitness and life coach. Visit her website at http://www.cartercoaching.co.uk