Isometric Exercise For Maximum Power

While the modern incarnation of isometric training is attributed to Charles Atlas, who popularized dynamic tension in the 1920s, the concept of muscle-on-muscle training dates back to ancient civilizations. Those people used isometric training for strength long before the availability of modern gym equipment. Isometric training is a method of muscle contraction that balances equal forces without big movements. Incorporating this type of strength-training into a well-rounded physical fitness plan can build power and agility.

Approach

In simple terms, isometric exercise involves pushing or pulling in a way that causes muscles to contract. Examples include pushing one forearm on top of another and pressing the top arm down while simultaneously lifting the lower arm up. This opposing motion causes a strong muscle contraction. Use juxtaposing muscle groups -- for example, arms to oppose legs or legs to oppose the torso -- to increase the contraction.

Routine

Isometric exercises can be done in any setting, such as an office or living room. Stationary objects that allow you to conduct a push or pull motion can be incorporated into isometric training. Pushing against a wall is a good way to build upper body strength. Hold muscle contractions for approximately eight seconds and repeat each exercise five to 10 times. It can take up to two months to notice significant improvements in strength.

Effectiveness

A 2005 study published by the "Journal of Sports Science" examined the strength in quadriceps based on isometric training and more conventional dynamic training, or lifting and lowering. Results showed that quadriceps trained isometrically gained significantly more strength, about 5 percent better than the dynamically trained leg. Isometric training has also been shown to increase muscle tension and bone strength.

Recommendations

Due to its minimal impact on joints, isometric training is widely used in rehabilitation and physical therapy. One noted drawback of isometric training is that it tends to increase muscle strength in the specific position in which those muscles were contracted. Most experts recommend that isometric training be incorporated into a balanced fitness plan that includes cardio and traditional weight lifting.