Isometrics is a form of exercise where the muscles contract without changing length. Performing yoga or Pilates, or even pushing against a wall, involves isometrics.
Isometric vs. Concentric and Eccentric
Isometric contractions differ from concentric and eccentric contractions in that a concentric contraction is where the muscle contracts and shortens at the same time (think lifting a weight), while an eccentric contraction is when the muscle contracts and lengthens simultaneously (controlling the weight down).
Advantages
Isometric training uses a technique called "time under tension." The longer a muscle is under tension, the harder it works and the more calories it burns.
Disadvantages
Isometric training can decrease muscular endurance and elevate blood pressure. During concentric and eccentric exercise, the movement of the muscles creates blood flow, allowing for delivery of oxygen and other nutrients that allow the muscle to continue to work. Because isometrics does not involve movement, there is limited blood flow, therefore decreasing endurance.
Use of Isometrics
Isometrics is primarily used in rehabilitation today because of some of the negative side effects, most notably the spike in blood pressure. In rehabilitation, isometrics allows someone with an injury to strengthen a muscle without having to put much pressure on the injured body part.
Isometrics in a Workout
Isometrics still has its place in a workout, because it is still effective at increasing strength. Isometrics should be done in short bouts with a short rest period between, such as in yoga, to allow for blood flow to occur.
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