Isometic exercise is an active exercise performed against a stable surface that does not stretch or lengthen the muscles, according to the National Library of Medicine. A simple example of an isometic exercise is pushing against a wall, where there is no actual movement in the arms, but there is an increase in muscle tension. Experts at Clear Lead Inc. advise that isometic exercises be held in position for six to eight seconds and repeated five to 10 times each time, ensuring complete muscle contraction. There are several benefits to incorporating isometic exercises into a workout routine.
Improving Bone Density
According to Bone Fitness, isometic exercises help strengthen muscles, increase bone and muscle mass and help you get into shape, all of which can help maintain bone density and prevent conditions, such as osteoporosis, a condition that makes bones more susceptible to fracture, or osteopenia, a pre-cursor to osteoporosis. Your bones respond to exercise in much the same way that your muscles do. The more stress you place on them, the stronger your bones will become.
Building Muscle Strength
When an irresistable force meets an immovable object, such as when you push on a wall with your arms, your muscles will get stronger without doing any moving, according to Spark People. Your muscles will gain strength when you force them to do something they are not used to, and as with any type of isometic exercise, when you use maximum force, your muscles will respond by getting stronger in a shorter amount of time.
Convenience
Not only will isometric exercise help you perform everyday tasks, such as lifting a baby, cleaning or carrying groceries, it is convenient to do because it can be done anywhere. It requires no special equipment and can be done discreetly in just a few seconds. For example, if you sit on a chair and lift your feet off the floor just a few inches while engaging your abdominal muscles, you are working your core. Another example of an isometric exercise that will work your calves is to stand on one foot next to a wall and rise up on your toes for 10 seconds, then switch feet, for a calf workout.
Healthier Lifestyles
Isometric exercise builds strength and reduces body fat, both of which help lower cholesterol and aid in digestion, according to CVS Caremark. Not only do muscles get stronger, but the joints surrounding the muscles also get stronger, which may help prevent strains and fractures. In addition, these types of exercises do not generally cause any discomfort, and the intensity can be easily adjusted. However, the Wellness site recommends that people with a history of heart problems and high blood pressure consult their doctor before performing any isometric exercise, as it can drastically reduce the amount of blood flow to the heart muscle.
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