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Do Isometric Exercises Really Work?

There’s a self-proclaimed revolution happening in the weight loss world, with practitioners of isometric exercises promising real results without the expense of a gym or a trainer. The practice of isometric exercise is no flash in the pan, though – many ancient Indian yoga poses involve this sort of movement. So will they be useful in your training regimen? Let’s find out.

The essential definition of an isometric exercise is one where a muscle is in motion without the visible motion of an accompanying skeletal joint. Using an immobile object as a source of resistance, the subject tenses and releases their muscle to complete the exercise. An observer may not be able to see that any exercise is happening at all, but the muscle-building benefits are very real. However, many proponents of isometric exercises may overstate their effectiveness as a means to sell you on some overpriced system. Make sure that you fully evaluate any course of exercise before shelling out the cash.

Isometric exercises first entered the Western world with the physical culture craze of the 1800s, and continued to remain popular into the 1950s. Many proponents tried to claim that a regimen of isometric exercises was significantly easier than a standard bodybuilding weight circuit, and would deliver results that were equally powerful. Of course, this is not the case – while isometrics are certainly effective at strengthening muscle fibers, there is no way that they can deliver a pumped Schwarzenegger body alone. Only as a part of a balanced exercise regimen with equal parts cardio and weight training can isometric exercises really show their true potential.

However, if you’re not looking to be King of the Gym, you may be able to use isometrics to help you meet your fitness goals in an easier way. Because most isometric exercises don’t require a lot of extra equipment, with many using your own body for resistance, they can be done in a wide range of situations. Simple yoga-derived poses such as the Plank can be done on any smooth spot of floor, and holding a position for as little as three minutes a day can have a lasting effect on your strength and flexibility. If you lack free time but still want to carve out a niche for training, isometrics can be a workable temporary solution.

There are a few other caveats to pursuing isometric exercises as part of your workout plan – first and foremost, consult a doctor if you have a history of high blood pressure. Holding an isometric position by necessity causes a spike in your blood pressure, and if you have prior conditions could be dangerous. In addition, if you feel pain or discomfort in any exercise, discontinue its use and speak to your physician. Aside from that, good luck and happy stretching in your pursuit of isometric fitness!

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