Isometric exercises are muscle contractions that do not change the length of the muscle or the angle of the joint. Isometrics are considered static rather than dynamic, since they do not work through a full range of motion. Isometric exercises require resistance. You might perform certain isometric exercises against an immovable object, such as a wall, and others by using the force of your own body. Isometrics can form an important part of your workout routine but are not sufficient by themselves.
Benefits
Isometric exercises allow you to build and maintain muscle strength within the exercised portion of your range of motion. For examples, gymnasts often develop the ability to hold the body perfectly still in unnatural positions for long periods due to the isometrics involved in their routines. According to MayoClinic.com, isometrics are particularly beneficial in certain rehab applications, such as after an injury or when coping with arthritis. Targeted isometric exercises can help the muscles stabilize a joint and gain the strength to begin a broader-based workout.
Drawbacks
Research performed by NASA indicates that while isometrics can keep muscles from withering, they may not prevent the muscle from atrophying from within. Contractile proteins within the muscle fiber can break down over time, particularly when blood is not constantly pumped through those fibers. Isometrics do not enhance blood flow through the muscle in the same way that dynamic exercises do. Therefore, isometric exercises do not build ongoing strength, endurance or stamina.
Contraindications
MayoClinic.com warns, isometric exercises should be avoided by those with certain heart problems or high blood pressure. The intense muscle tension of isometrics can raise blood pressure to potentially dangerous levels in those with preexisting conditions. Always seek the advice of your physician before beginning any new exercise program.
Isometric Exercises in a Workout Routine
Many workout routines involve some isometric exercises. Your muscles contract in an isometric way whenever you hold a push-up or curl. You can add isometrics into your routine simply by becoming more aware of the positions that your body naturally goes through. Find the point at which a specific set of muscles is fully contracted, and then use your own body stance or mechanical resistance to hold that position. Hold for a peak contraction of no more than five seconds and repeat no more than five times.
If your doctor approves, make isometrics a part of your workout, but be careful not to make them the focus. Dynamic movement through your entire range of motion draws blood through the muscles, builds strength and stamina and improves your cardiac health.
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