Isometric training can be a great part of any workout regimen. This type of exercise is an often underused and undervalued method of training.
The most common type of exercise are Isotonics. An Isotonic exercise is one that involves movement. A great example is a push-up, or a squat. You start by lowering your body to the ground and then you push back up.
Isotonic exercises involve two movements:
Eccentric - The up movement (lifting)
Concentric - The down movement (lowering)
Isometrics, as I stated before are those exercises that use no visible movement. They involve either the attempt of moving a load that is too much, or holding a load in place. The second type is often used in Yoga, and Gymnastics.
How to Integrate Isometrics
Many people know about Isometrics but they're not sure how to utilize them. The truth is, most of our favorite exercises can have an isometric variation. Holding a Push-up at the middle position is an example of this.
The great thing about Isometric exercises is that you can use them as a workout on their own or mix them in with your regular workouts. There are many ways to do this, so it can get very confusing. I recommend trying one type of Isometric workout and sticking with it for a while before changing. That way, you can see if it really works.
Isometric Workouts
One way to combine Isotonics and Isometrics would be that if you usually do 3 sets of 10 pushups you could change it up by having a pause in the middle of every pushup. Even a 5 second pushup will make it so that you are doing significantly less pushups.
Let’s say 3 sets of 30 wipes you out in a normal workout. With these pushups you’ll probably get wiped out with just 3 sets of 10-15. Or if you want you can just do a hold with no pushups. See how long you can hold the middle position of different exercises such as squats, pushups, and pullups.
Isometrics are Functional
The most important thing to remember is to breathe during these exercises. Regular breathing or deep breathing works best for isometrics and rapid breathing is not recommended.
Isometrics have a lot of carrying over to different sports such as wrestling and gymnastics. They're also great for building everyday strength that you can use for things like moving furniture.
Add in some isometric training here and there, and you’ll soon you'll be reaping the benefits.
