Imagine increasing your bone density, reducing calcium loss, preventing osteoporosis, and slowing down the decrease in metabolic function all at once. Exercise is known to benefit these areas, but most people associate exercise with constant movement and various equipment. However, there’s a lesser-known and cost-effective method that involves barely moving at all: isometrics. This strength training technique contributes to optimal health and can be done almost anywhere. So, what are isometric exercises and how can you incorporate them into your daily routine?
Isotonic vs. Isometric Exercises
You’re probably familiar with common exercises for health and fitness. These exercises, such as walking, dancing, playing tennis, and lifting weights, are isotonic, meaning they involve a constant level of resistance on the muscle as it moves through its full range via bending joints. Isotonic exercises include biceps curls, squats, push-ups, and sit-ups, and they improve the range of motion, strength, muscular endurance, and athletic performance.
On the other hand, isometric exercises focus on holding a position static for a specific period. Though it might seem easy at first, these exercises fatigue the muscles as they require constant contraction to maintain the position. Holding this position for as long as you can has significant benefits.
Examples of Isometric Exercises
Many isometric exercises exist, and they can usually be performed with just your body. Here are some examples you might recognize:
- The Plank – Holding your body horizontally straight by balancing on your forearms and toes (Video)
- Side Plank – Balancing on one arm and one leg while keeping your body still (Video)
- Wall Sit – Leaning your back against a wall and bending your legs as if sitting on a chair (Video)
- Sit-Ups and Crunches – Holding a half-sit-up or crunch position for as long as you can
- Push-Up – Similar to the plank but with different hand positioning; do half or two-thirds of a push-up and hold
- Squats – Perform half the squat motion and hold for as long as you can
- Most Yoga Poses – Tree, Sun Salutation, Stick, and Warrior poses are all great examples of isometrics
- Wall Press – Stand near a wall and push against it, without allowing your body to move
- Bar Hold – Hold a weight bar in a position between extension and curl flexion for as long as you can
Creating an Isometric Routine
You can make an aerobic routine by holding positions at three different places along the range of motion for increased benefits. For instance, place yourself in a push-up position and hold it (extended arms) for 30 seconds, then move to the middle (bent arms) for another 30 seconds, and finally at the bottom (flexed arms, body off the ground) for a last 30 seconds. Repeat this on the way back up.
Using Your Imagination
Isometric exercises are limited only by your imagination. You can create simple yet effective isometrics by holding various positions, such as pretending to take a bite from a sandwich. The benefits of isometrics include being easy to do, requiring no equipment, occupying a small space, and taking little time – often just minutes for a total body workout.
You can do isometrics on their own or alongside your regular workouts. When there’s little time for movement, they can even be done at your desk. However, if you have high blood pressure, it’s vital to consult with your healthcare provider before starting isometrics as holding heavy objects or bodyweight in certain positions may raise your blood pressure during exercise. Once you’re cleared for these exercises, there’s nothing stopping you from building muscle with minimal movement!
