The three types of movements in strength training are concentric, eccentric and isometric. Concentric and eccentric movements are the lifting and lowering portion of regular weight training exercises. If you stop and hold the weight steady, then you are doing an isometric exercise. Isometric exercises are muscle contractions in a static, or nonmoving, position. Submaximal isometric training is a subcategory of isometrics.
Submaximal Isometrics
Submaximal isometric exercises involve movable objects such as free weights or your own body weight. If you hold a dumbbell or barbell up in a static position, your muscles contract just enough to keep the weight from falling. This does not use a maximum amount of effort, which makes submaximal training safe for patients in rehabilitation. You may also use submaximal isometrics if you are severely out of shape, or deconditioned. An example of a submaximal exercise is holding your body weight in pushup position. You simply hold yourself off the floor without moving your elbows and shoulders. There is no joint movement in isometric training.
Benefits
Submaximal isometric training increases static strength. This means that your muscles become stronger in a static position, such as when holding objects. Static strength also plays a role in certain activities and sports such as downhill skiing where the body remains in a relatively stable position. Grip strength is static strength as well. You can better grip objects such as lids and free weights by performing submaximal isometric training. This training may also induce hypertrophy gains, which means that your muscles can get bigger.
Considerations
Even though the force you use to employ submaximal isometric actions is minimal, it still produces a response in your body. A 1997 study reported in the "European Journal of Applied Physiology and Occupational Physiology" tested the arterial pressure and heart rate responses to submaximal isometric exercises as well as submaximal isokinetic and isotonic exercises, which are exercises with movement. Arterial pressure is the pressure of the circulating blood on the arteries. Although the moving isokinetic and isotontic exercises stressed the cardiovascular system more, the submaximal isometric exercises also induced stress that could be dangerous to people with unrecognized cardiac diseases. Speak with your doctor before you attempt submaximal training, especially if you have high blood pressure or heart problems.
Maximal Isometrics
Submaximal exercises are best for deconditioned or injured persons, but maximal isometrics exercises provide the opportunity for even advanced exercisers to challenge themselves. Maximal isometric exercises include pushing or pulling against an immovable object. Because the object is impossible to move with the force you are able to produce, you can push or pull as hard as you would like. Examples include pushing against a wall or the inside of a door frame with your palms or the backs and sides of your hands to strengthen your chest, shoulders and arms. Instead of holding yourself in pushup position on the floor to work these areas, place your hands shoulder-width apart on a wall at chest height and push as hard as you can to work the same muscles with maximal force.
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