Isometric Workout

Exercises, performed by pushing against an immovable object such as a wall or floor are known as isometric exercises. In an isometric workout routine, there is no visible contraction or alteration of muscle length. If you want to tone your muscles and increase your stamina without going to a gym, then doing isometric exercises are the best way out. Such a workout program is ideal for people who suffer from joint pain like arthritis, as it does not put too much stress on the joints.

Advantages of Isometric Exercise

Some of the advantages of isometric exercise are as follows:

• Isometric exercises are easy and does not require any kind of training.
• The workout can be completed very quickly and can be done in about 20 - 25 minutes.
• Isometric exercises, if done for long sessions, help in lowering cholesterol levels and aid in digestion.
• Isometric exercises can tone the muscles, and help in getting a sculpted look.
• As isometric workout does not put any undue pressure on the joints; it is the best workout regimen for people who have weak joints.
• Since no special exercise equipment is needed to perform isometric exercises, they can be performed anywhere.

Full Body Isometric Exercise

A full body isometric exercise program is a complete workout for the whole body, and great for strengthening the core region.

• On an exercise mat, lie down on your back. Bend your legs at a 90º angle and keep your arms by your side. Inhale, as you lift your shoulders and head off the mat. Simultaneously, raise your arms and move them up and down slowly. Repeat this exercise about eight to ten times.
• Lie down on your stomach on an exercise mat. Now place your forearms underneath your chest. With the help of your elbows and toes, lift your body off the ground. Align your hips and back in a straight line while performing this exercise. Lower your body slowly on the floor. Perform this exercise five to six times.

Some Examples of Isometric Exercises

A few examples of good isometric exercises that you can easily perform are:

• Sit straight on a chair and keep your feet on the floor. Hold the armrest of the chair and then slowly flex your left leg outward. Bring the leg back to the initial position. Throughout the exercise, keep your back straight and look straight ahead. Perform eight to ten repetitions for both legs.
• Sit straight on the edge of your chair, feet firmly planted on the ground. Interlace your fingers and stretch your hands outwards, palms facing away. Now move your arms above your head and lean to the right. For the next minute make sure that you remain in the same position. Repeat thrice and execute the same on the other side.
• Stand with your back in contact with a wall. Slide down slowly till the thighs and the floor are parallel to each other. Remain in this position for half a minute with arms extended outwards.

An isometric workout program should be supplemented with cardio and strength training routine to have a balanced exercise regimen. Performing isometric exercises is not recommended for people suffering from high blood pressure or coronary heart diseases, since it increases the flow of blood, besides increasing the metabolic rate of the body. Though isometric exercises may be monotonous for some, it is important that you follow the exercise regimen regularly, as it would help you in keeping yourself fit and healthy.