50% of Americans exercise regularly, with many spending some of their workout participating in some form of isometric exercise. If you’re here, it’s safe to assume you’re looking to incorporate isometric exercises into your home workout, and we’re here to help.
Below you’ll find a guide about all things isometrics; we’ll even give you some exercises you can make a part of your workout routines. Let get physical right after you check out the need-to-know information below!
What Are Isometric Exercises?
The point of isometric exercises is to apply tension to your muscles without the joints surrounding those muscles moving. As you continue applying this tension to your muscles, it can help you improve your endurance and overall strength.
It’s easy to confuse isometric exercises with isotonic exercises. The main difference is that an isometric contraction is when the tension in your muscles increases without compromising the muscle’s length or the joint moving, while isotonic movements move the associated joint.
Isotonic contractions are when the tension in your muscles remains the same, but your muscle shortens. Think of carrying a grocery bag with a bent elbow or holding a plank.
Why Are They Beneficial?
Several benefits come with performing isometric exercises, with the first being it helps to activate many different muscle fibers at the same time. The more muscle fibers you can activate at any given time, the more you reduce the chances of sustaining injuries.
Another benefit is for people that don’t have tons of exercise equipment, they’re easy to perform. You don’t have to think about combining several moves into one; you simply have to master a basic form to complete them.
Examples of Isometric Exercises
Now that you know what isometric exercises are and why they’re beneficial, it’s time to check out some of our favorite isometric exercises. The first is one you’ve undoubtedly heard about: the plank.
Note there are two types of planks a high plank and a low one. If you’re going to perform a high plank, extend your arms as if you’re doing a push-up and hold your body in a straight line.
Ensure your forearms are aligned with your shoulders and your core is tight. If you’re going with a low plank, complete the same movement. Except place your forearms on the ground instead of the palms of your hand.
The next isometric exercise you might want to try is a glute bridge. To perform this exercise, lay on your back on the ground with your knees bent and your feet on the floor.
You can put your arms by your sides or behind your head. Before you lift your hips from the ground, contract your core and lift until your torso is in a line.
It’s essential to use your arms to keep you stable as you perform this move. Hold each exercise starting for 30 seconds, and as you get stronger, increase up to one minute.
Isometric Exercise: A Short Guide
Isometric exercise is vital for several reasons, including increasing your strength and muscle endurance. These exercises can help you to activate a whole bunch of muscle fibers at once, increase the force your muscles can produce, and various other benefits.
If you are having back pain, for example, isometric exercises could help. Add isometric exercises into your workout plan can help strengthen your back muscles and joints. Stronger muscles generally = less pain
Let us help you out.
Are you looking to add some isometric exercises to your current workout routine? Or do you need an exercise routine created for you? If so, contact CONDITIONerd and let us help you get the training you need.
We can get you setup with a periodized workout plan, supplement information, and advice on nutrition to help you reach your goals.
Personal trainers, like those found here, can help guide you on your pathway towards reaching your fitness goals, whether that is getting bigger, stronger, faster, more lean, or just staying in shape while stuck at home.
The only thing you need is some motivation and a willingness to change some old habits.
Get into contact with us to find out what membership is right for you. In a Conditionerd program, you’ll be surrounded by others who can help you to get where you want to be.
Generally, our clients start to see some pretty awesome changes in 2-3 months time, some sooner.