What are “overcoming isometrics”?
“Isometrics” comes from two Greek words, “iso” meaning equal and “metria” meaning measure. An isometric exercise involves a static contraction of a muscle without any visible movement in the angle of the joint. Isometric training is a way to categorize exercises that recruit muscles and exert tension without lengthening or shortening the muscle.
Why regular isometric exercises are inconvenient and difficult to perform?
- During the exercise it’s not known how much effort is excreted
- There is no feedback, one has to track how much time has passed while exerting effort
- There’s a limited number of isometric exercise machines and normally isometrics are performed with body weight and with the help of towels, bands and straps
Benefits of isometric exercises:
Enhanced Neural Endurance. According to Matt Schifferle, author of “Overcoming Isometrics: Isometric Exercises for Building Muscle and Strength”, a key element for building muscle is Neuro Endurance and refers to the amount of time one can continue sending signals to muscles to force them to work.
Beginners, kids, elderly and injured individuals
- Isometric training is low impact – it doesn’t stress or wear joints
- Isometrics are safe – no need for lifting heavy weights and risking injuries
- Isometric exercises may be helpful to someone who has an injury, which could make movement painful
Regular and advanced users
- Isometrics are proven to be effective for strength training, increasing coordination and endurance
- Isometric training saves time – studies show that isometrics can strengthen muscles in as little as 7 seconds per muscle group
- Isometrics helps break through a workout plateaus
- Isometric exercises may give additional advantage to professional athletes thanks to improved neural endurance
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