Muscles are built by pushing or pulling a resistance in a steady motion for a given amount of repetitions. This action develops small micro-tears in the muscles. When these heal, muscles become stronger and more defined. This is all made possible by contractions. Isometric contractions are performed a specific way that varies from conventional exercises. This type of training is also known as static strength training.
Function
During an exercise, a muscle shortens and lengthens. The shortening phase is known as concentric, and the lengthening phase is known as eccentric. An isometric contraction takes place when you activate a muscle but do not shorten or lengthen it, according to the National Skeletal Muscle Research Center. The main function of isometrics is to build definition without repetitive movement.
Types
Isometric exercises can be performed with or without weights. A typical biceps curl exercise, for example, can be made isometric by lifting the weight halfway and holding it there. You can apply this principle with any weight training exercise, such as bench presses, shoulder presses, lat pulldowns, triceps extensions and leg presses. The weight of the body can also be used for isometrics. Take pull-ups, for example. Instead of pulling yourself up and lowering yourself down in a repetitive motion, pull yourself only partially up, and hold yourself in that position. This targets your biceps, latissimus dorsi and deltoids in one motion. The lats are in the back, and the delts are on the outside of the shoulders.
Features
The important thing with isometrics is to hold your contractions in various positions to get as much muscle recruitment as possible. Take the push-up for example. Hold yourself a quarter of the way down, halfway down and three-quarters of the way down with three separate sets. This is important because you are not moving through a steady range of motion like you do with conventional, repetitive motion exercises.
Time Frame
The length of time you hold each contraction plays a role in your results. When you first start doing isometrics, aim for five to 10 seconds. As you develop more strength, increase your time to 30 seconds or higher. Aim for three or four sets with each exercise, and work out three days a week on nonconsecutive days.
Yoga Poses
Yoga is a form of exercise that is based on isometric holds. In yoga terminology, these are called poses. Not only do these improve muscle strength, but they also improve balance and flexibility. A chair pose is an example of an isometric exercise that targets the legs. To do this, stand with your feet together and arms raised over your head. Slowly lower yourself down by bending your knees and hold.
Benefits
People who participate in sports and those who have joint conditions also benefit from isometric training. Take a linemen on a football team, for example. He has to hold a player upright for an extended period of time to prevent him from sacking the quarterback. Arthritis sufferers use isometric exercises to strengthen the muscles around the joints. A lying quadriceps contraction is an example of such an exercise. To do this exercise, lie on your back with your legs together. Squeeze your quads forcefully for five to 10 seconds, slowly release and repeat.
Warning
If you have heart trouble or high blood pressure, you should not attempt isometric exercises. Because of the increased muscle tension, they can drastically increase blood pressure, according to MayoClinic.com.
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