What Are Isometric Exercises?

What Are Isometric Exercises?

Staff Writer
5 minute read

What Are Isometric Exercises?

If you’ve been wondering what isometric exercises are and what they can do for you, then you’ll be glad to know that we know what you’re trying to find out! When entering the world of exercise and fitness, it’s essential for you to have complete knowledge regarding all the different kinds of exercises that you’ll be performing. This will not only make you an expert in the field but also allow you to draft effective fitness plans that’ll allow you to produce more convincing results for yourself.

Most exercises that you might already be aware of depend on sudden muscle movements against some sort of resistance to produce energy in your muscles; however, isometric exercises primarily involve holding static positions for relatively long periods of time. These exercises can benefit you in a number of different ways, which will be discussed further over the course of this guide. 

With that said, let’s not waste any more time and get straight into the topic.

Introduction to Isometric Exercises

Before discussing how you can perform isometric exercises or how these kinds of exercises can benefit you, you first need to understand what they are and how they work. Since these exercises don’t involve intense muscle movements, they primarily function by placing tension on certain muscles. These exercises are ideal for increasing endurance as well as improving your posture by strengthening your body muscles.

Most exercises normally depend on either one of the two muscles contractions – isotonic and isometric. Isotonic contractions involve the muscles getting shorter and longer while working against some sort of resistance and with constant tension. Isometric contractions involve increasing tension while the muscles remain stationary. 

Isometric exercises are relatively easier to perform and require no equipment since in most cases, all you need to do is hold your body in a certain position for several seconds or minutes. Holding the muscles stationary while performing a contraction allows them to fill up with blood and produce metabolic stress on the muscles which results in higher endurance and improved strength, which are some of the most prominent benefits of isometric exercises.

Benefits of Isometric Exercises

Now that you know what isometric exercises are, the next question on your mind might be how these exercises might benefit you. These kinds of exercises are known to have numerous physical as well as health-related benefits, the most prominent ones of which have been listed below.

  • These exercises are suitable for individuals with a history of injuries or medical conditions that restricts them from performing certain muscle movements.

  • Isometric exercises are relatively safe to perform and don’t put you at risk of physical injury.

  • Isometrics have proven to be highly effective for strength training. Scientific studies have proven that isometric exercises if done right, may even produce better results than alternative forms of exercising.

  • Like other exercises, isometrics also aid in burning calories and boosting your body’s metabolism, resulting in effective weight loss.

  • Isometric exercises are known to reduce the levels of bad or harmful cholesterol (LDL) and help with good cholesterol (HDL).

  • Experts suggest that isometric exercises can potentially help maintain your blood pressure and also improve the function of your heart; therefore, resulting in a healthier life.

  • By maintaining difficult positions for large periods, isometric exercises improve your posture and also help with pain relief in your neck and back.

Examples of Isometric Exercises

Each isometric exercise targets a certain muscle group of your body, allowing you to follow an exercise plan ideal for you depending on your physical abilities. 

Here are some of the most common isometric exercises that you need to try.

1. Plank

Whether you’re a fitness expert or a beginner, planks are a necessity for your fitness plan because of how effective they are in muscle building. Planks mainly target your core muscles and help you achieve promising results in no time. 

2. Isometric Squat

This is the isometric form of the regular squat, which you’re probably familiar with. In this exercise, you are required to hold the squat position for several seconds; therefore, allowing you to build endurance in your leg muscles.

3. Wall Sit

Wall sits basically involve maintaining your body in a sitting position with your back flat against a wall. You are required to hold this position for as long as possible. This allows you to train your thigh muscles without straining your lower back muscles.

If you want to produce convincing results in terms of muscle building and endurance, then you’re highly recommended to add some isometric exercises to your fitness plan. These exercises involve holding your body in a position for a certain period of time while keeping your muscles static. The tension that these exercises result in is responsible for building muscular strength and endurance. 

Lastly, following the ideal fitness plan would certainly help you achieve your desired results; however, if you’re not in the mood to wait, then you’re recommended to follow a diet plan that complements your fitness plan to increase its effectiveness. Clean Eatz Kitchen has got exactly what you need with the healthiest and most delicious meals delivered right to your doorstep. We ensure that your body gets access to the right amount of nutrients that it needs to keep hustling.

Summary of What Are Isometric Exercises

  • Isometric exercises depend on placing tension on muscles by the process of maintaining different body positions for long periods

  • Isometric exercises can help you lose weight, maintain blood pressure, reduce cholesterol, relieve pain, and more

  • Some of the best isometric exercises to start with include plank, isometric squat, and wall sit

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