There are many different theories and ways to resistance train. So many that it may become confusing when you are first starting out. The basics of a resistance training program lie in the type of contraction that you are performing. Dynamic contractions occur when there is movement in the muscle. In other words, when your muscle fibers move closer or farther away from one another. Isometric contractions occur when there is no movement.
Isometric Contractions
Each muscle fiber contains two filaments: actin and myosin. These make it possible for your muscle to perform its job of contracting. Isometric muscle action occurs when tension in the actin and myosin connection is equal to the resistance of shortening the muscle. The length of the muscle remains unchanged, but force is still produced.
The Key Variable
The key variables for isometric resistance training are time and force production. Isometric training takes on a different regimen than an ordinary resistance training program. When you are training your muscles in this manner, you should perform between 15 to 20 maximum isometric contractions for three to five seconds. Maximum isometric contractions means that you are holding the most amount of weight you can hold for the entire duration.
Benefits
Most athletes use isometric exercise to overcome a sticking point during a range of motion activity. In other words, if you are training for archery and you cannot pull the bow back as far as needed, you may consider isometric training to increase your range of motion. Isometric training can increase force between 14 to 44 percent. Strength is improved by an increase in muscle size and efficiency in neural innervation.
Risks
Over-training is a risk that you take when using isometrics to increase strength. Doing isometrics too often can cause damage to your muscles and contradict your goals. Isometric force occludes blood flow to the working muscles which makes the heart work harder. If you have poor circulation or high blood pressure, strenuous isometric exercise should be avoided.
References
- "Essentials of Strength and Conditioning: National Strength and Conditioning Assciation" Baechle, Thomas R., Earle, Roger W., editors. 2000.
- "Exercise Physiology"; George A. Brooks, Thomas D. Fahey, Kenneth M. Baldwin; 2005
- "Introduction to Sports Medicine and Athletic Training"; Robert C. France; 2004
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