Have you ever wondered why someone may take on the challenge of a plank hold? Or do a prolonged wall sit? Well, these are called isometric exercises! Isometric exercises are ones where you hold the same position and “focus on tightening or contracting a specific muscle or group of muscles.” This group of exercises causes your muscles to fatigue or tire out, while not changing the size or length of your muscle in the same way you would when completing repetitions of other strength exercises, such as bicep curls. Bicep curls are considered isotonic exercises. Isotonic exercises are ones where you push, pull, or lift. This group of exercises are characterized by having a “concentric phase (i.e., muscles contract and become shorter and tighter) and an eccentric phase (i.e., when the muscles lengthen and extend).” Isotonic exercises are more effective for building strength and gaining muscle mass; however, there are benefits to isometric exercises as well!
If you are new to the exercise world or are recovering from an injury, isometric exercises can be great ways to improve strength and stability. These exercises rely on bodyweight only (meaning no need for any weights) and do not require a full range of motion, which is great for someone who may need to regain strength and not ready for high resistance or are even suffering from arthritis. Isometric exercises have even been found to have a positive effect in helping lowering blood pressure.
When completing these exercises, remember to never hold your breath! It is important to focus on your breathing and trying to breathe slowly in and out to give your muscles oxygen. Also, start with a short amount of time for each of these exercises, maybe 20 seconds, and then, build up once you think you are ready. Below are some examples of isometric exercises you can try at home!
- Plank Hold (either from both elbows, hands, or even side planks)-this is good to improve strength in your core
- Squat Hold
- Wall Sit
- Glute Bridge
- Dead Hangs