Isometric Exercises Provide A Great Workout Without Moving A Muscle.
Isometric exercises are a type of weight lifting exercise where the muscle is static, not moving. They are different from the most common type of
weight lifting routines
because most routines use dynamic range of motion, which is the typical bicep curl, lunges, crunches, or any exercise the involves movement. It may sound easier to do an isometric exercise where the muscle is not moving, but try the comparison for yourself. Do 15 lunges per leg, this is a dynamic exercise.
Depending on your fitness level you may feel the burn, but it is likely not that tiring. After a rest period of 2 minutes, now hold the lunge position for one minute, in an (IE). Your legs should start to burn! This is an example of (IE) compared to dynamic exercises. Both are good ways to build muscle and tone the body.
How Do I Add Isometric Exercises Into My Workout Routine?
The reason some people do not add static exercises into their current routines is that they either are not aware of what (IE) are, or they do not realize how tough it actually is. It looks easy but it's not! By combining isometric and dynamic exercises, you will create
, which is a good thing. Muscle confusion keeps your body from getting too comfortable and prevents it from adapting to a routine too quickly. This will increase the
in any workout!
Here is a sample workout routine using isometric exercises. You may want to use this routine one or two days a week along with your regular weight lifting routine. Hold each exercise for 30 seconds or longer, work up to holding it for a minute, and then add more weight. Do three sets of each exercise, resting for 30 seconds between each set.
• Bicep static curl – hold dumbbells and curl arms up to 90 degree angle from body. Hold.
• Chest press – lower the barbell half way down towards your chest. Hold.
• Triceps pushup – lower halfway down into a pushup position. Your elbows should be in tight to your body, and you will feel this in your triceps. Hold.
• Lunge- hold a static lunge for the time period on each leg. Your leg should burn, if not, increase the time, or hold on to weights in each hand.
• Crunch – Lay flat and then crunch up half way to sitting, your upper torso should be at a 45-degree angle. Hold.
You can adapt almost any of your regular exercises to be isometric. Simply perform the dynamic motion of the exercise and notice where it feels the most difficult. Stop at that point and hold. This method really concentrates the work load on the specific muscle, and you will likely see muscle growth very quickly by working out this way!
More examples of workouts with isometric exercises are certain types of yoga, Pilates, tai chi, gymnastics, and any other activity that involves holding one position for extended periods of time. The National Aeronautics and Space Administration (NASA) also uses isometric activities to keep astronauts in shape when they are in space with zero gravity!
Isometric Exercises to Fitnesstempo