Isometrics have been used by countless weight training heroes. From Charles Atlas to contemporary bodybuilders, tons of people have used isometrics and likely you have as well.
Isometrics is a static type exercise where the muscle does not change length. In essence, you aren’t building strength throughout the range of motion. You are increasing the strength a muscle has in a specific action.
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The great thing about isometrics is that it can be done anytime, anywhere and often without others knowing you are even working out. This provides a great tool for those looking to add strength and burn calories while at work or somewhere else in public.
The downside to isometrics is that while you are performing the action a spike in blood pressure occurs. Depending on the intensity of the exercise this spike in blood pressure can be huge or minimal.
People with high blood pressure should consult a doctor before adding isometrics into their routine and everyone should remember that breathing throughout exercise is key.
When you stop breathing, you make your blood pressure spike even more.
The most traditional isometric exercise is the plank. This is where you start in the push up position, go down on your elbows and create a straight line from your shoulders to your ankles.
Hold that position for 20 or 30 seconds, and then repeat. This is a isometric position because you aren’t moving any muscles. You are holding them in place.
Your body is fighting against gravity and your arm and core muscles are keeping you in the plank position.
Isometrics needn’t be so obvious. You can sit at your desk with your feet off the ground for an easy exercise. As you strengthen your hip flexor and thigh muscles you can then push down on your knees with your hands while keeping your toes off the floor.
Even in the most “nosey” offices, this exercise will go unnoticed.
Isometrics is not limited to your body on body contact. It can also be against an unmovable object. Like a wall.
If you do an incline push up and push against a flat wall you will increase the strength of both your arms and chest in that exact position.
Like any other exercise, it is important to engage your core. The more muscles you engage the more calories you will burn. And when you work your core, you increase your overall strength.
Plus, a strong core goes hand in hand with a great posture.
Feel free to add isometrics to your daily life or just add it to your regular workout routine. It will do nothing but boost up that calorie burning intensity!
