1. Exercise Like NASA Astronauts
The term isometric combines the prefix iso, meaning equal, with metric, or distance. These exercises require you to apply force to a resistant object, which involves tensing the muscles without any actual movement. This strengthens isolated muscle groups, but the length of the muscle does not change. NASA discovered its astronauts could suffer disabling muscle and bone loss after long space journeys in a weightless environment. Therefore, researchers at Johnson Space Center recommended including isometric exercises in its preflight fitness plan. Today, isometric exercises are so safe, that physiotherapy and injury rehabilitation therapists incorporate them.
2. Keep Blood Clots at Bay
Isometric exercises help combat traveler's thrombosis, a condition where blood clots form in the legs. Prolonged sitting and little movement, such as on an airplane or in a car, could cause traveler's thrombosis, which could be fatal if left untreated. Studies by New Zealand's Ministry of Health indicate isometric movements may help prevent this condition.
3. No Excuse Not to Exercise
Senior citizens or people with disabilities can gain strength and flexibility using isometric exercises. Those bound to a bed or wheelchair can also use isometric exercises by pressing their feet or hands against a wall, door frame or someone's palm. Just contracting and relaxing their muscles is also a good isometric exercise. These exercises are also ideal for people with arthritis or an injury that makes it difficult to move. Unfortunately, these conditions make traditional exercise difficult or sometimes impossible, but these patients can prevent muscle loss with isometric exercises.
4. Exercise Anywhere
Isometric exercises are a great supplement to any exercise program. Exercise at your desk at work, while watching television or talking on the phone. Your total isometric exercise routine should add up to 20 minutes a day. Any muscle in the body can effectively become stronger through isometric exercises. If you're using isometric exercises to stay fit and help you lose weight, you can increase the intensity as you get stronger.
5. Special Equipment Not Necessary
Isometric exercises require no special equipment. Stand in a door frame and press your hands on either side for about five seconds; repeat 5 to 10 times. Pick up a dumbbell that is a comfortable weight for you, slightly contract your muscles and hold for about five seconds. Repeat this movement five to 10 times. If you don't have a dumbbell handy, feel free to use canned vegetables. You can also exercise while sitting in a chair facing a wall. Press the ball of your foot against the wall and push for about five seconds. Repeat this movement five to ten times.
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