Isometric or resistance exercises work strengthen parts of your body and tone them
Isometric push ups. (Photo: DC)
Hyderabad: The word Isometric comes from the Greek word isos, meaning same or equal and metric, meaning length or measure. Isometric exercises refer to the tightening of a muscle without changing its length. They are done in static positions, rather than being dynamic through a range of motion.
Every muscle in your body is made up of hundreds of muscle fibres. When you perform multiple repetitions while weightlifting, you are trying to tire out those initial muscle fibres to force your brain to induct and activate others. This process ensures the entire muscle will be worked. But how does the brain respond if you try and lift something you can’t budge, like a car?
When you try to lift an immovable object your brain will first activate a certain number of muscle fibres to perform the task. However when the object does not budge, in an attempt to perform the task, your brain will quickly activate all the muscle fibres within seconds. This is isometric contraction, where every muscle fibre is working, yet there is no movement. Isometrics allows you to work a muscle completely in an instant, while traditional weightlifting requires multiple sets and repetitions to arrive at the same outcome.
Although, it is possible to perform isometrics by attempting to move immovable objects it is not for everyone. The same effect, however can be had by applying self-resistance.
There are two types of Isometric exercises: Overcoming and Yielding. In an overcoming isometric, the joint and muscle work against an immovable object. In contrast, in a yielding isometric the joint and muscle are held in a static position while opposed by resistance. Different types of resistance may be used in Isometric exercises like free weights, weight machines, elastic equipment, the body’s own structure and resistance and structural items like the ground and wall.
Try doing each of these steps for about 60 seconds to help you burn about 40 calories with every exercise.
List of isometric exercises which use bodyweight
Forward Plank:
1. Start by lying face down on the ground. Place your elbows and forearms under your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for 10-30 seconds or until you can no longer maintain a flat bridge. Repeat 2-3 times.
Isometric Push Ups:
1. Starting in the push up position with arms fully extended, lower yourself to about half way to the floor.
2. Hold this position for 10-30 seconds remembering to breathe. Repeat 2-3 times.
Isometric Squats:
1. Place your back against a wall and lower yourself until your upper legs are parallel to the floor
2. Shuffle your feet until your lower legs are parallel to the wall behind you. Your knees should be bent to 90 degrees.
3. Hold your arms out in front of you and hold the position for 10-30 seconds. Repeat 2-3 times.
Isometric Shoulder Raises:
1. Standing with feet, shoulder width apart raise a dumbbell (or light weight) directly out to your side.
2. When your arm is parallel to the ground hold for 10-30 seconds or until your arm begins to drop.
3. Repeat 2-3 times and change arms. Alternatively, you can work both arms at once, which is better for your posture.
Isometric Calf Raises:
1. Stand next to a sturdy chair (or any fixed object) on just your right leg.
2. Rest your left foot on the back of your right calf and stand up on to your toes holding on to the chair for balance.
3. Hold the position for 10-30 seconds and repeat twice. Now repeat the same with the left leg.
Benefits
Isometric exercises require little to no equipment and can be done anywhere using your own body weight. They take little time to perform and are extremely effective. They also help in improving the body posture. Isometrics take stress off the connective tissues which is why they're of use in the rehab setting as they recruit more motor units and muscle fibres than isotonics and are beneficial for patients recovering from surgery or conditions such as arthritis.
The writer is an ACE-CPT and personal trainer at Zela Luxury Health Club
( Source : dc )
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