Isometric training involves holding positions without changing joint angle or limb position, and can be used for strength and speed training. It carries risks and should be approached with caution.
Isometric training is a type of exercise activity that works according to specific training principles to provide a change in muscle tone. With isometric exercises, there is no range of motion. The user maintains a set amount of resistance without changing either the joint angle or the position of the limbs.
In isometric strength training, the length of the muscle does not change for a given exercise. This means that the force of the muscle will be concentrated at a specific point within its normal range of motion. Some trainers who supervise isometric training may emphasize training at the widest point possible. For example, a trainer may hold a specified amount of weight with arms extended horizontally.
For fans of the isometric method, there is also isometric speed training. Some coaches who advise runners, jumpers, and other athletes maintain that isometric exercises can help a person be faster for a race or other event. Runners or other athletes can include isometric speed training into a routine to help prepare the muscles for prolonged work.
Much of the isometric training exercise menu involves holding positions. The sitting wall is a popular example. The individual sits against a wall, holding the position for a set period of time. When this happens, the leg muscles contract and train, but the length of the muscles does not change.
The new fitness tools can also be useful for a variety of isometric training activities. Items like resistance bands are often part of the holding poses for isometrics. Trainers may also use medicine balls and other types of free weights.
Fitness experts point out that several types of active and passive workouts incorporate isometric training. Yoga and Pilates are good examples of activities where isometrics are part of the general routine. Another example is in warm-ups that include lunges or other positions, where the participant holds these positions for several seconds. Wherever these little exercises are learned, they will carry the principle of isometric training into an individual training session.
Isometric training carries its own risks and considerations. Some experts warn that doing various isometric exercises can lead to momentary hypertension, or high blood pressure. The specific challenge of isometric training is not for everyone. Those wishing to include this type of training in an exercise routine should speak to a doctor if they have experienced any health problems, to ensure that isometric training is safe for their workouts.
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