Exercises performed in isometric form: Definition, advantages, and illustrations
Strengthen Your Body with Isometric Exercises
Isometric exercises offer a range of benefits for those looking to improve their physical fitness. These exercises, which involve applying tension on particular muscles without moving the surrounding joints, can enhance muscle strength, muscular endurance, joint stability, posture, tendon stiffness, and bone density.
One of the key advantages of isometric exercises is their accessibility. They are low impact, making them suitable for injury recovery and general fitness. Isometric training also enhances the ability to sustain muscle contractions over time (muscular endurance), which is important for posture and endurance sports like running and cycling.
Common examples of isometric exercises include the wall sit, glute bridge, forearm or high plank, overhead reach hold, and isometric lunge.
The wall sit, for instance, involves standing 2 feet in front of a wall, lowering the body into a sitting position, and holding for as long as possible. This exercise strengthens quads, glutes, and hamstrings. The glute bridge, on the other hand, targets the glutes and lower back by lying on the back with knees bent, engaging the core muscles, lifting the hips away from the ground, and holding.
Isometric exercises are not only beneficial for building strength but also for improving joint health. They can help with pain relief for conditions like lower back pain, knee pain, and arthritis pain. Some research suggests that isometric exercises may help reduce inflammation and promote healing.
Performing isometric exercises requires less practice to perform exercises with good form compared with some dynamic movements, such as squats. They are also easy to perform without equipment, making them a convenient addition to any exercise routine. In fact, isometric exercises are often incorporated into weight lifting exercises to activate many muscle fibers at once.
A 2016 study found that plank exercises are effective for strengthening core muscles. To perform a plank, start in a press-up position, bend the elbows, hold the body in a straight line, and hold for at least 10 seconds.
Incorporating isometric exercises into an existing exercise routine can improve muscle performance and overall fitness. Whether you're a beginner or in rehabilitation, these exercises can be easily adapted to suit your needs. With their numerous benefits and accessibility, isometric exercises are a valuable tool for anyone looking to improve their physical fitness.
[1] American Council on Exercise. (2018). Isometric Exercises: What They Are and How They Benefit Your Body. Retrieved from https://www.acefitness.org/education-and-resources/professional/prosource/isometric-exercises-what-they-are-and-how-they-benefit-your-body/
[2] Mayo Clinic. (2021). Isometric exercises: How to do them and their benefits. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/isometric-exercises/art-20045687
[3] Muscle and Fitness. (2021). Isometric Exercises: The Ultimate Guide. Retrieved from https://www.muscleandfitness.com/workouts/exercises/isometric-exercises-ultimate-guide/
[4] Healthline. (2020). What Are Isometric Exercises and How Do They Benefit My Body? Retrieved from https://www.healthline.com/health/isometric-exercise
[5] Verywell Fit. (2020). Isometric Exercises: Benefits, Examples, and How to Perform Them. Retrieved from https://www.verywellfit.com/isometric-exercises-4058260
- Isometric exercises can aid in the relief of various pain conditions, such as lower back pain, knee pain, and arthritis pain, due to their impact on inflammation and healing.
- Adhering to good form in isometric exercises is generally simpler than with some dynamic movements, such as squats, making them easier to learn.
- Some research indicates that isometric exercises may be particularly beneficial for individuals dealing with health-and-wellness issues like HIV, MS, and Alzheimer's, by improving muscle performance and joint stability.
- An example of a science-backed isometric exercise, the plank, targets core muscles and can be performed by starting in a press-up position, bending the elbows, and holding the body in a straight line for at least 10 seconds.
- For fitness enthusiasts seeking to augment their existing workout routine, performing isometric exercises can lead to enhanced muscle strength, muscular endurance, and joint stability, in addition to aiding in weightlifting workouts.
- By adapting isometric exercises to fit personal needs, they can be a valuable addition to any fitness-and-exercise regime, catering to both beginners and those in rehabilitation.
