Isometrics: The Alternative Exercise

Isometrics have been around for many centuries, starting in the martial arts forum and extending into Chinese physical exercise long before it became an understood exercise regimen. Even though they are not widely used by the mainstream in their exercise programs, isometrics are widely used by professional athletes and body builders. Isometrics are steadily growing in popularity.

Isometric are considered to be a static exercise whereby you contract a muscle and hold the contraction. For isometric exercises, the overall idea is to hold a muscle in a static position and not lengthen it in any way. The exercise includes any static force that you can use to cause equal pressure between muscles or one specific muscle. Body builders use isometrics in their routines. In these routines, they usually use weights that are held in a specific spot for long period of time, or they form muscles and hold them.

The main difference between these and other exercises is that all other exercises emphasize movement. When doing isometric exercises, one burns and grows the muscle through the held contraction, while other exercises do the same through the movement and stretching of the muscle. There are schools of thought that support both and trainers now incorporate both static exercise and movement into their workouts. Isometrics also do not utilize any special equipment or workout gear, and can be done in reps lasting only a few seconds. Other forms of exercise must be done for at least 30 minutes or more, and may require equipment and the proper attire in order to keep the person safe from injury.

NASA did a study on isometrics and found that although they validated the benefit of isometric exercise as an alternative, over time, muscle mass decreased when it was the sole exercise regimen being utilized. They concluded that isometrics should only be used in conjunction with additional movement exercises. The use of isometrics is also very beneficial in a diet and exercise plan when coupled with cardiovascular exercises.