Sometimes called static strength exercises, isometric exercises involve pushing or pulling a stationary object, such as a wall or your own body weight. Engaging in isometrics develops muscle, burns fat and increases metabolism. While isometric exercises are still growing in popularity, they are nowhere close to being a new discovery.
Ancient History
The word "isometric" comes from the Greek "isometria," meaning quality of measure, and was first used in the mid-19th century. However, the practice has been around for much longer than that, and has traditionally played a role in Oriental practices such as yoga, tai chi and kung fu.
Eugen Sandow
The man to bring isometrics into the limelight in the West was Eugen Sandow. As one of the first and foremost strongmen, Sandow amazed audiences across the globe with his extraordinary physique and oiled muscles. He would charge women to touch his biceps, and with men's desire to imitate him, the fitness industry came into being.
Charles Atlas
Charles Atlas is today seen to be the grandfather of isometrics, despite the fact that he actually advocated isotonic exercise, which involves moving the muscles while resisting, rather than the stationary resistance exercises associated with isometric training. However, on his Isometric Training website, fitness instructor Paul J O'Brian explains that Atlas did use isometrics, and was one of isometric guru Earle Liderman's favorite students.Yet Atlas never taught isometrics on his training courses, but for some reason, the myth prevails that he did.
NASA
In 2004, NASA became interested in isometrics and conducted a study into how they could be used by astronauts in space to prevent muscle wastage, or muscles decreasing in size and strength. Although it is still not known why muscles grow stronger with use, the study found isometrics to be just as good as muscle contracting and muscle lengthening at building muscle. However, while the researchers found isometrics able to prevent muscle wastage, they also found that isometrics do not prevent a loss in contractile proteins in muscle, meaning that muscles still break down on a molecular level. More studies are needed to clarify these seemingly contradictory results.
Isometrics Today
Regarless of the NASA findings, renewed interest in isometrics has led to an explosion in their usage. Gym staff and personal coaches are now specially trained in isometrics, and it's not hard to find an instructor, no matter where you live. The exercises are advocated in hospital rehabilitation programs, nursing homes and gyms across the world, due to them being low impact and easy to practice without specialist equipment.
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