Isometric training is gaining popularity with people who are looking for new and effective ways to build strength. Isometrics can be used to strengthen muscles in a short time by making the muscle become more efficient at exerting force. The great thing about using isometrics, as opposed to many other strength training programs, is that they can be done just about anywhere, and don't require heavy equipment. However, when using isometrics for strength training, you must take into consideration that they can cause a sharp increase in blood pressure.
There are many different exercises you can do to build strength, depending on what muscles you want to strengthen. One of the most famous of these is the plank position. In this position, you lie on the floor resting on your toes and forearms and hold the position for 10-30 seconds. This is a good exercise to increase abdominal strength. If you want to strengthen lower body muscles, you can do an isometric squat. This involves standing with your feet shoulder-width apart and you’re back flat against a wall, then squatting till your thighs are parallel to the floor. You must hold this position for 10-30 seconds for one repetition.
As you can see, isometric exercises are very flexible in where they can be done and how long you need to do them. For a beginner a 10 second hold may be plenty, but a well conditioned athlete can hold the position for 30 or more seconds to get a benefit. These exercises can be easily customized to the needs of the person performing them.
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