What is an isometric workout?

Have you heard of an isometric workout? Do you know what it is? There are many variations of doing an isometric workout. Let’s start with what it is: Isometric exercise is a type of workout that is focused around using static positions and contractions of the muscles to build up strength, endurance and stamina. There are no outwardly visible signs that your muscles are ‘working’ but they are gaining strength in a safe and effective way.

Isometric plank exercise

A good example of a commonly practiced isometric exercise is known as the plank. The practitioner starts by getting into the usual plank press up position but then instead of continuing on to doing press ups, they instead hold that position. The abs and the arms are not moving but are becoming stronger by holding the body in this position.

The term ‘isometric’ originally comes from the ancient Greek words ‘Isos’, which means ‘equal’, and ‘metria’ which means measurement. Isometric exercises are a type of exercise where you hold your body in various positions to develop strength in a careful, equal and measured way.


Supercharge your workouts with Gentle Isometric Exercises.

Isometric exercise is a great way to get fit and because of the nature of its positions and poses it is open to anyone from total beginners right up to professional athletes. Many people use isometric exercises as a part of their rehabilitation and recovery process following an injury or surgery because it is a safe and easily accessible form of workout. You can do isometric exercises anywhere, from your home, to your office and of course in gyms and fitness centers too where you can also benefit from the advice of personal trainers and coaches.

Toning up with Isometric Workouts is a Superb Way to Maintain a Consistent Fitness Routine

There are 3 main types of position that are used in the practice of isometric exercises. The 3 major groups of isometric exercise can be categorized as pushes, pulls and holds. Holds help your body to gain strength in your core while pushes and pulls boost muscle density and tones the body. Combining these three methods will give you a good overall and rounded workout that helps benefits all of the muscles in your body, strengthens your tendons and improves the flexibility of joints and ligaments.

Isometric Exercise Example

What is the Right Length of an Isometric Workout?

Isometric exercises are fairly unique in that each position is only held for a very short period of time. This makes this type of exercise an ideal entry point for beginners and those looking to start losing weight and toning their bodies.

The exact timings will vary from person to person and depend on your own personal fitness levels however as a good estimate each position should be held for 10-15 seconds for absolute beginners and can range up to 45 seconds for more experienced practitioners of isometric workout routines.

To train using isometric techniques you can decide on a series of positions that you can work through in order, holding each one for 10-15 seconds. Give yourself a little breather in between positions because you don’t want to become exhausted. Repeat each position as many times as you feel able to.

Why are Isometric Workouts so Short?

Isometric workouts are very short because this is a great way to maximize the benefits to your muscles and body. Holding a position for a short period of time will tense the muscles and slowly build up your strength. Allowing yourself to rest for a few seconds in between positions gives your muscles the chance to recover, which is the basis of their healthy development.


The Top 10 Benefits of Isometric Exercises

There are many amazing health benefits of practicing isometric exercises however there are also great personal benefits. As you get fitter you will start to feel more confident about your body and this new sense of self-worth will really shine through for all to see! As you work with your new routine you will feel proud of yourself for sticking to it and you’ll feel happier in your day to day life.

  1. Isometric workouts strengthen your muscles and tones up your body.
  2. Improves your flexibility and dexterity.
  3. Boosts your cardiovascular system which is crucial to good overall health.
  4. Helps you to sleep better at night
  5. Has a positive impact on your day to day mood.
  6. Fires up your confidence, self-esteem and personal sense of achievement.
  7. Isometric exercise is open to people of all abilities and fitness levels.
  8. A Great option for people who are recovering from injuries.
  9. Can be used as part of a holistic therapeutic rehabilitation system.
  10. Easy to do isometric exercises at home, in your office or down at the gym.

Isometric workout conclusion

Adding isometric workouts to your fitness routine is a great way to tone your body.Isometric workouts are a fantastic, versatile and easy to start way to get into an effective fitness routine. You can start slowly and work your way up and as you do you will experience wonderful changes in your body’s tone, strength and flexibility.

 

 

 

Photo by LOGAN WEAVER on Unsplash, 

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