Isometric Exercise: An Easy Addition To Strength Training




What Is Isometric Exercise?

Isometric exercise is a type of exercise that pits one muscle against another in a static contraction. The muscles don't visibly move during the contraction. As a result, strength is improved in the muscles being worked. Since you only need to tense your muscles for a few seconds at a time, you can get an effective, quick workout. What Are The Benefits?

These exercises can be used to supplement a regular strength building program. Here are several benefits:

  • Builds Strength
  • Takes very little equipment
  • Can be done anytime, anywhere
  • Enhance ablilty to do everyday activities:carrying groceries, lifting a baby,etc.
  • Only takes about 10 seconds per exercise



What Are The Drawbacks

There are only a couple of drawbacks to this type of exercise. (1)Muscles aren't worked through a full range of motion. Therefore, it should be used along with a regular exercise routine. (2) It could be unsafe for those with heart disease or high blood pressure. Consult your doctor to see if it is safe to do this type of training. Otherwise it is safe for most people to do these exercises in their workouts.

Performance Tips

  • Don't hold your breath during a contraction; breathe normally
  • Hold each contraction for 10 seconds then release
  • Be creative as you use one muscle against the other


Example Exercises

-Biceps contraction: Press your palms together as hard as you can for 10 seconds, then release

-Abs contraction: Sit in a chair. Tighten your abdominal muscles. Push down on your knees for 10 seconds as hard as you can, then release.

You can easily think of other ways to contract your muscles for a good workout.




Workouts can be easily done throughout the day. You can even do them without anyone noticing. Simply contracting your muscles for 10 seconds is all you need. If you're looking for a quick and easy way to help gain strength, try isometric exercise.

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