Benefits of Isometric Exercises

Let’s face it, life is a 24 hour job. Who has time to do anything anymore, especially when you run into injuries at the gym from lifting weights. I know the troubles all to well, it becomes a juggling act. For single individuals, it is more attainable but the family life can sometimes take more of your time. Whether your single or you have a family, injuries still happen. Certain injuries can take you out of the game pretty fast, so now what? If only there was an alternative exercise that allows you to continue using that muscle and doesn’t take a lot of your time.

What if I told you Isometric exercises are the solution to your problem? What are isometric exercises your asking? HealthLine says it best, isometric exercises are “exercises that recruit muscles and exert tension without actually lengthening or shortening the muscle”. When you are able to put tension on your muscles without lengthening or shortening the muscle, you’re not using any joints. Allowing you to only contract your muscle and protecting your injury in a small amount of time.

Depending on your injury, most occur at the joints, isometrics will provide the stimulant you need to continue strengthening your injured body part, being a great alternative to hurting yourself again at the gym. Plus, you don’t even have to be at the gym to perform an isometric exercise. The only things you need are your body weight and a room. Since you can perform isometrics anywhere, if your a busy person, you really need to take advantage of this. We’ve name a few already, but let’s take a deeper look at seven other benefits isometric exercises can provide.

Muscle Strengthening

If you are in rehabilitation, or you can’t make it to the gym, isometric exercises can be used for building strength. Here’s the thing, isometrics are similar to strength training at the gym. The only difference is you are using your body weight and you can do it anywhere! Muscle and Fitness says, “The biggest benefit of including isometric contractions in your training is that the amount of activation (muscle fiber recruitment) during an isometric hold is greater than both eccentric and concentric”. It is no wonder you are able to build strength using isometric exercises. Just like strength training, you are able to adjust your intensity whenever you want.

Muscle Isolation and Improved Muscle-Mind Connection

Muscle isolation and muscle-mind connection go hand and hand with isometrics. The great thing about isometric exercises is they allow you to get the same kind of isolated contractions you would normally get at the gym. Just like at the gym, when you perform an isometric isolation move, you are improving your connection between your mind and muscle. Allowing you to focus on that specific muscle being used, just as if you were doing a dumbbell curl or a tricep extension for example.

Improved Body Posture

Are you one of those people who slouch at your desk? Bad body posture is everywhere, I catch myself doing it everyday. But, when you perform isometric exercises you are actually invertedly improving your body posture. A major player in this is it helps with keeping your spine in alignment. If you have back problems, like I do, isometrics will help prevent that. Just as HealthLine states, isometric exercises “can all lead to less muscle pain and more energy throughout the day”. Hearing that, what do you have to lose?

Injury Rehabilitation

As mentioned earlier, if you have an injury, isometric exercises are great for getting that injured muscle back to its prime. Let’s face it, it’s not always easy to lift weights and move your joints in every and any direction when your inflamed and in pain. Recovery is essential when it comes to injuries and isometrics helps with that without feeling the pain of moving any joints. Isometric exercises are actually used in a lot of rehab settings already because of this. But let’s take a step back, before you are injured, there is ample time to try to prevent that injury. Isometric exercises are also great for preventing injuries from ever occurring.

No Gym Required and Major Motor Unit

You can do isometrics anywhere and at the same time use major motor units. Do an exercise in your office if you have to, there’s no excuse, especially when you don’t have to be at a gym or even have any equipment. Another great thing about isometric exercises is how it uses a ton of major motor units. This is where you motor neurons and muscle fibers common together for one purpose, to contract muscle. You can find this same functionality is most compound lifts at the gym. So now you’re getting the benefit of not having to go to the gym and in addition the benefits of a compound lift!

Last Words

Isometric exercises are a great addition to your workout program. The Young, old, and even you meatheads, there is something for everyone, in every stage of lifting. They are safe for everyone whether you are a beginner, senior, injure, or still recovering. The benefits are vast when it comes to isometrics, but just like weight lifting, start light and you will progress as you strengthen your muscles. Until next time, stay lean, stay healthy, and always stay hungry.