Beebleblog

Isometric training is a style of training that is not used enough in my opinion. It basically still uses the muscles but during the exercise you pause for a few moments in a stationary position. So for example a bicep curl would normally require a continuous up and down movement. The isometric bicep curl would be the same as the bicep curl but you would stop and hold a position somewhere between the start and the finish of the movement. In the past, as with all new exercise ideas it was heralded as the new way to work out with faster results than “normal” exercise. However like all the exercise fads it faded into the background not to be noticed except by the odd personal trainer wanting to punish their clients. (I always thought you were more torturer than personal trainer - Beeble)

How to introduce isometric training to your workout?

When it first came out the idea was to perform all your exercises using this technique, e.g. holding the lunge or holding a squat. Now I would suggest you add it now and again to your normal routine to get that extra exhaustion or “burn” from the muscle. So for example say you were performing a set of front raises and within that set you had 12 repetitions, at the end of the 12 repetitions hold the weight at the top of the movement for as long as you can and then rest. This extra little bit at the end can make a lot of difference to your progress if you compare it with completing the exercise normally.

At what point would you use the isometric technique during a movement?

There is no exact point to hold a movement using the isometric technique as all exercises are different and in all honesty the body loves variety and so it makes sense to vary where you hold the movement from week to week. However for the most impact I would advise that you do this particular type of exercise where gravity is having the most effect. With the front raise that would be at a horizontal position as any lower and it would become easier. (And we don’t want to make this too easy for you! - Beeble) With the bicep curl, again it would be at the point where your forearm is horizontal and with the squat it would be at the lowest section of the exercise where you would be about to sit down if only someone had been kind enough to leave a chair there.

How long to hold your isometric exercise?

Again there is no exact science to this and some people do like to time and count everything but I would recommend that you hold it in the position of your choice for as long as you can. Basically almost to complete fatigue, to the point where the muscle can no longer perform the exercise on its own or with good technique. So no clocks here just an awareness of when your technique starts to falter and a good sign of this is if your back starts to arch, or you have to start moving the body part performing the isometric exercise.

Why not use isometric training all the time?

It is a good form of training but the problem with it should be fairly self explanatory because as you hold the exercise you are not using the muscle in its full range of movement. It is very rare in our day-to-day lives that we have to hold an object in one position for long periods without moving. Training our bodies to be stronger throughout a movement, however simple, is much more functional for us. By holding a movement in one position will make the muscle very strong in that one position and not during a movement which is what muscle are truly designed for. It is for this reason that we should not use isometric training alone.

Summary

A good addition to your workout, the isometric exercise is a great way to add variety and push your body a little further than normal.

There are a few things that you should consider, firstly never hold your breath during this exercise. Keep your breathing slow, deep and controlled. If you have high blood pressure or have a heart condition then I would advise that you avoid isometric exercise because of the temptation to hold your breath and because the lack of movement can cause blood pooling in your body, which means that blood doesn’t return to the heart so the heart has to start to work much harder to get more blood to the required muscle. Which if your blood pressure is already high could be detrimental to your health.

If you are unsure please always check with your doctor before you commence a new workout. Remember train hard, be safe and have fun, good luck!

One Response to “Training Styles: Isometric Training - What is it?”

1. Fitness Clothing Sale Says:
   July 11th, 2008 at 11:48 pm

   I totally agree with varying your routines! I never become sore after doing the same stuff over and over until I switch it up.

Leave a Reply