Isometric Exercise-Muscle Training Exercise
June 20, 2008
Isometric exercise came under the category of muscle training exercises, in which joint angle and muscle training do not change during contraction. Isometric is a combination of two words its iso+metric. Iso means same and metric means distance. Isometric are done in static position. The joint and muscle are even worked against an immovable force are held in a static position while opposed by resistance.
Although isometric exercises may result in a great deal of benefit to the individual, there are some precautions that should be noted. Specifically those with high blood pressure should not engage in this type of activity because isometric exercises cause a spike in blood pressure. Although the blood pressure typically returns to normal rather quickly once the muscle is relaxed, the spike in blood pressure can be dangerous to those who already suffer from elevated blood pressure.
Isometric exercises doer should do some considerations while performing is that he should notify the time of exercise. Angle of joint should also consider while doing the exercise. For strength training purposes, duration of exercise must be 3-5 seconds per exercise. However, if body weight is used as resistance then there is a requirement of more than 10 seconds exercise. In terms of joint angle, it is important to note that the muscle will only gain strength for the joint angle at which the exercise is performed. Individuals who want to gain strength through the entire full range of motion of the muscle should consider training at intervals of 10 to 30 degrees. However, this can be time consuming.
Some of the advantages of muscle training isometric exercises are mentioned below:
• In these types of exercises workout is much faster. You have to hold the position for 6-10 seconds and set of exercises must be 8-10 per exercise. So, you can do each body part I as little as a minute.
• You can gain your strength by performing these exercises.
• You can achieve maximum contraction in muscle as oppose to isotonic exercise that are known as muscle training.
As some advantages are associated with isometric exercises, on the other hand some disadvantages are also attached with these exercises and are mentioned below:
• These exercises increased blood pressure as compared to any other exercises. This could lead to irregular heart beat.
• These exercises are very simple and nothing adventurous is associated with it so, it proved boring in many a time.
• Isometric exercises does not generate blood flow, therefore it potentially reduced muscle endurance.
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