Isometric Exercise Benefits For Beginners
In this article we will discuss the benefits of isometric exercises for beginners. There are many benefits which are not mentioned in any other article. These include:
1) Isometrics Build Muscle Fast!
The strength gains from isometric exercises are much faster than those gained with weight training. This means that it takes less time to gain muscle mass during the period of time when one would normally train.
2) Isometrics Are More Effective Than Other Exercises To Increase Strength And Size!
There are many other exercises which can increase strength and size, but they are not as effective as isometric exercises. They do not allow for enough repetitions or the amount of reps required to achieve maximum results.
3) Isometric Exercise Can Be Used For A Long Time!
It is possible to use isometric exercises for years without experiencing any problems. If you have been using them for a long time, you may even start noticing some improvements in your physique. You can continue doing these exercises until you reach your goals. When you feel like something isn’t working anymore, then it’s time to switch over to weight training again.
What Are Isometrics?
Isometrics are a type of strength training, which involves the static contraction of a muscle or muscle group against some resistance. When performing an isometric hold for example, you would push as hard as you can against something like a wall, and hold that push for as long as you can without relax. That is the basic concept of an isometric exercise and that’s why it’s called an “isometric” exercise.
When to Use Isometrics
Isometrics are a great way to gain size and strength, so it is very useful during the beginning stages of weight training. You should use them before you go on to advanced training techniques such as weight training or dynamic exercises. That doesn’t mean you can’t use it at a later stage, it just means it will be less effective compared to someone who is just starting out and has not been doing any sort of training at all.
Isometrics And Muscle Groups
There are a few muscle groups which respond well to isometric training and these are:
6) Wrist Extensors
7) Gluteus Maximus (Buttocks)
8) Upper Back ( Middle & Lower Trapezius, Rhomboids,
If you have been doing isometric exercises for a long time and are starting to plateau, you can switch to weight training or some other form of exercise. You should also switch to weight training or dynamic exercises if you’ve been mainly doing isometrics for a long period of time without any breaks.
Isometrics are not only useful for building strength and size, but they are also very useful for rehabilitating an injured limb or muscle group. Lower and Middle Latissimus Dorsi)
These are the muscle groups which respond well to isometric training, but don’t think that you cannot do these exercises for other muscle groups, you can. As a matter of fact there is no limit to which muscle groups you can train with isometrics, you can train any group as long as you have the knowledge of how to train that specific group and are training for the correct gender and age group. This is because when you perform an isometric exercise, you are targeting a specific muscle or muscle group, so it allows you to focus on that particular part of your body. This is very useful for people who need to rehabilitate after an injury since they will be able to focus all their energy into one problem area instead of several.
One last benefit of isometrics are that they can be used to complement dynamic exercises which are normally used for building strength and size.
What You Need To Get Started
You don’t need a gym membership or any fancy equipment in order to do isometrics, all you really need is some basic furniture like a chair, couch and a table. Don’t worry; you won’t be dismantling your living room, as these objects will be used for other exercises as well.
An un-carpeted floor would also provide some extra “equipment” for isometric training of the legs. The benefit of isometrics is that they can be used to increase the strength of a particular muscle or muscle group without placing any extra stress or strain on your joints and other parts of the body. This means that even if you have an injury to a particular part of your body, the isometric contraction for a particular muscle group can be used to increase strength in that area without risking further injury to that limb. You can get by without these extra pieces of equipment, but they will make certain exercises a whole lot easier.
The following are isometric exercises that you can do without any fancy or specialised equipment. If you would like to add variety or want to increase the difficulty of these exercises you can use the supplementary items mentioned above, such as using the back of a chair to perform shoulder presses.
Advantages Of Isometric Training
There are several advantages to doing isometric exercises, some of these advantages include:
1) As previously mentioned, there is little to no risk of injury if you are exercising properly.
2) Isometrics can be used by anyone no matter what their age or current physical condition.
Lower Body Isometrics
These exercises are to be performed by everyone no matter what your goals may be. These are mainly for those of you who do not have access to any equipment as these can all be done with no extra help.
3) Unlike traditional weight training, there is no increased risk of injury due to adding more intensity or load.
4) It can be performed anywhere and you don’t need any special equipment apart from something to grab on to if you are performing exercises which require you to hold on for leverage.
5) Isometrics have been proven to be at least as effective as traditional resistance training and in some cases it has been proven to be more effective.
– Stand with your feet shoulder width apart and your knees slightly bent. Your hands can be placed in a couple of places, you can place them on top of your hips, this is the positioning that I find works best, or you can place one hand on your hip and one hand on the side of your knee.
– Contract your quadriceps(your thigh) until they are fully contracted and do not move.
6) Unlike traditional weight training, there is very little risk of overtraining as your body will not become accustomed to the amount of work it is being given.
Upper Body Isometrics
These are to be performed every second day as part of your regular workouts. You should never do two days in a row or you may risk injury. These overtraining risks are the same for all exercises. If in doubt, take a day off.
– Keep your upper body completely still and only move your thigh.
You should feel the burn in the front part of your thigh.
– Hold for as many counts as you can, try to work up to at least 30 seconds but if you cannot hold it for that long then do not worry about it, just work on building up until you can.
– After you can hold it for 30 seconds move onto the next level.
Isometric Exercise Index:
Quadricep Exercise 2
– Follow the same procedure as with exercise 1 but place your foot on a low stool or something similar that will not allow you to bend your knee. This will force your quadriceps to work harder as you try not to let your leg from moving forwards off the stool.
Isometric Exercise Index:
Quadriceps Isometrics: (To do this exercise you require either a chair or a step, depending on your height.)
– Stand in front of your chosen object about a arms length away from it.
Hamstring Exercise 1
– Lie flat on your stomach and place one foot forward with your knee bent back to a 90 degree angle.
– Keeping your knee in this position hinge at your hips and try to touch your chest to your knee by contracting your hamstrings. Do not allow your back to rise up off the ground. Hold for as long as you can, work up to 60 seconds.
– Place ankle weights around foot and repeat exercise.
– Bend your knees and stoop forward until you can place one foot on the object and at the same time contract your quadriceps until your thigh is as straight as possible. Hold this position for as long as you can and repeat with the opposite leg.
– Build up the number of counts you can do before your leg begins to shake, this will take some time but persevere as the benefits are worth it.
Hamstring Exercise 2
– Lie flat on your stomach and place one foot on the object and hinge at the hip so that your leg is back as far as you can go without allowing your back to rise up off the ground.
– Keeping your leg straight, try to lower it behind you without allowing your back to rise up off the ground. Hold this position for as long as you can.
Lower Back Isometrics
Shoulder Isometrics (Requires Dumbbells)
Bicep Isometrics (Requires Dumbbells)
Tricep Isometrics (Requires Dumbbells)
Forearm Isometrics (Requires Dumbbells)
Part 3: Circuit Training
The aim of this part of the training is to improve your injury resistance, endurance and strength, while at the same time maintaining the flexibility you have built up in Part 2. The exercises are designed to be continuous with no rest in between allowing you to move from one exercise to the next with the intention of maximising your overall workout without exhausting yourself. You are advised to start slowly and build up the number of exercises as your fitness level increases.
The order of the exercises is designed to allow you to work on a particular body part and to alternate between upper and lower body movements.
It should be noted that this style of training is very demanding and should not be attempted by anyone not in excellent physical condition. It is also recommended that this form of training only be attempted 2-3 times a week and never done immediately before or after another strenuous physical activity.
This routine should take you approximately 45 minutes to complete.
Part 3 Training Program:
1. Warm Up
2. Stretching Exercises
3. Jogging (45 Seconds)
4. Arm Swings (30 Seconds)
5. Jogging (45 Seconds)
6. In Place Running (60 Seconds)
7. Leg Swings (30 Seconds)
8. In Place Running (60 Seconds)
9. High Knee Running (60 Seconds)
10. Jogging (5 Minutes)
11. Stretching Exercises to include Hamstring, Calves, Quadriceps, Glutes, Lower Back and Abdominals
Part 4: Stretching
The aim of this part of the training is to improve your flexibility. As a fighter you want to keep yourself as limber as possible to allow you to get out of grappling holds and the like. You are advised to do these exercises after your workout however they can be done at any time during the day.
Sources & references used in this article:
Functional isometric weight training: its effects on dynamic and static leg strength by KL O’Shea – 1987 – ir.library.oregonstate.edu
Electrical and metabolic activities and fatigue in human isometric contraction. by E Kuroda, V Klissouras… – Journal of Applied …, 1970 – journals.physiology.org
Effect of long-term isometric training on core/torso stiffness by BCY Lee, SM McGill – The journal of strength & conditioning …, 2015 – cdn.journals.lww.com
Isometric assessment of muscular function: the effect of joint angle by AJ Murphy, GJ Wilson, JF Pryor… – Journal of Applied …, 1995 – journals.humankinetics.com