Isometric exercise is primarily for strength training, with static contraction of a muscle for a set period. The length of the muscle does not change when isometric exercise is performed properly. Isometric exercise can promote weight loss when supplemented with a healthful diet. Consult your physician before starting any exercise or nutritional program.
Weight Loss
A study by Jerrold Petrofsky and associates published in "The Journal of Applied Research" in 2007, notes that a program of isometric exercise and diet worked well for both training and weight loss. Body weight was significantly reduced and levels of strength increased in people from the experimental group. Subjects performed isometric exercises for a sum total of seven minutes each day. Each person was asked to consume healthful foods, avoid high calorie sweets such as soda and to drink six 8-ounce glasses of water daily to remain adequately hydrated.
Lower Body Exercise
The study focused on four isometric exercises. Each movement was performed for four sets, with subjects contracting antagonist and agonist muscles at the same time for a 25-second period followed by a 5-second rest. The lower body exercise focused on contracting the gluteus maximus and the quadriceps and hamstring muscle groups to help keep the body erect, similar to the fully extended phase of a barbell squat. This movement was performed for a span of 25 seconds and four repetitions daily.
Upper Body Exercise
The first upper body exercise involved contracting the abdominal and lower back muscles to stabilize the core while also contracting the biceps and triceps, similar to when your arms are fully extended after performing a biceps curl. The second exercise consisted of contracting the same core muscles and also contracting the biceps and triceps with the arms extended behind the body, similar to the fully extended phase of a dumbbell triceps kickback. Each upper body exercise was executed daily for 25 seconds and four sets. A third exercise involved flexing the facial muscles. This movement was performed for a set time of 50 seconds and one repetition each day.
Other Benefits
According to Petrofsky's 2007 study, blood pressure and heart rate were significantly reduced in experimental subjects. Static movements can help to increase muscle tone. Isometric movements can be accomplished while sitting or working, making this form of exercise a convenient alternative to traditional aerobic activities such as running and jogging.
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