Isometric muscle action is a static hold against an object or resistance. When it is performed, there is no movement at the joint, but you feel the effort and exertion. Isometrics training has been utilized for many years, but its merits in the development of strength were first scientifically justified in 1953. Its popularity peaked in the 1960s, but it is still used as a training method today.
Features
Isometric muscle action produces high tension in the muscles. It is a useful training method for improving and maintaining strength. Two techniques are used to achieve an isometric muscle action. You can attempt to lift a weight that is too heavy or you can apply force to an immovable object. When the force is applied to a given resistance, muscle tension builds progressively in about 2 to 3 seconds and decreases toward the end in about 1 to 2 seconds.
Benefits
Isometrics has several benefits for participants. Exercises can be performed with basic equipment or none at all, and beginners can expect rapid increases in strength. Isometrics can be used in muscle rehabilitation, since there is no joint motion, which helps reduce atrophy. The training sessions are short, only about 20 to 30 minutes in length. The sessions can also be completed alone, as no partner is needed.
Considerations
While isometrics can improve strength, it is angle specific. This means that to gain strength through the entire movement, you would need to perform an isometric contraction at all of the angles through the motion. There is also little translation to dynamic or functional movements. Isometrics are static, so there is no flexibility development, and it may affect muscle elasticity. The fast strength gains may be lost just as quickly and there is little to no cardio respiratory improvement. Blood circulation may in fact be restrained, so anyone with heart or circulation concerns is discouraged from using this method of training.
Function
Isometric muscle action is used in a variety of sports and activities. An archer that is holding their bow in a drawn back position is using isometric muscle action. A wrestler attempting to push and pull his opponent to the mat and hold him there is using isometrics. Gymnasts that are holding a handstand or other body position on the floor or an apparatus are also using isometrics. Yoga and pilates also utilize isometrics when maintaining a plank or push-up position. During the hold, there is no change in muscle length and force is being exerted.
Program Design
Due to its limitations, isometrics is a most useful when combined with other training methods. To incorporate isometrics into your program, remember that it is most effective at 80 to 100 percent maximum resistance. The duration of the muscle action should remain at about 6 to 12 seconds unless otherwise recommended. Add intensity by increasing the number and sets of exercises and between each set rest 60 to 90 seconds to focus on your breathing rate.
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- "Periodization Training for Sports"; Tudor O. Bompa; 1999
- "Explosive Lifting for Sports"; Harvey Newton; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
- A Good Review of Research Into Strength
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