Isometric exercise (isometric training) is the prototype of resistance training and involves pushing against and unmovable objects, such as a wall. It was highly touted in the 1980’s but has, sadly, declined in popularity in the intervening years. Isometric contractions develop strength but only within twenty degrees of the angle you hold.

Isometric exercise is not the method of choice for everyone. People with weak blood vessels or heart trouble, or who are susceptible to rupturing a blood vessel are more stressed by this form of exercise since it raises the blood pressure more than most other form of training. Isometrics can even trigger an irregular heartbeat in susceptible persons. The use of weights for resistance training offers a wider range of motion to increase strength.

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Nevertheless, isometrics is still popular, largely due to the success of some weightlifters who took anabolic steroids, but gave the credit to isometric training. They claimed that this revolutionary training method was the ultimate resistance training method and forgot to mention the synthetic male hormones they were ingesting.

What really was happening was the steroids allowed faster recovery from strenuous workouts and allowed more often and harder workouts, thus their strength improved rapidly and to a greater degree. Resistance training is known to be a beneficial exercise method for everyone, especially women, since it maintains bone density and prevents osteoporosis. But there are many safer methods of resistance training than isometrics.

One positive advantage to isometric exercise is that it can be easily added to a daily routine. It can be done nearly anywhere with not required equipment or devices. A favorite and effective isometric technique is to alternatively tighten and flex the abdominal and glut muscles. This can be done while sitting at you desk or while watching TV. Many simple exercises can be performed while standing against a doorframe.

Isometric training does target specific muscle groups, so it is perfect for the generally fit person who still has problem areas to address. Results in these problem areas can be gotten while spending less time overall exercising. By exercising specific muscle groups, lean muscle mass is made. Therefore fat is burned off, since lean muscles metabolise energy at a higher rate than fat cells, so gaining muscle usually results in increased fat burning.

As you develop an isometric exercise routine your body will become more accustomed to tensing and flexing on command, and increase your intensity of each movement will automatically increase. Isometric training results will be maximized when alternated with a cardio workout several times weekly.

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