Isometric exercise is a form of strength training exercise.This exercise differs from the other strength training methods in the fact that it is performed in a static position and no dynamic range of motion is involved.
The movements performed in isometric exercises basically oppose your normal muscle movements. Resistance is provided to the muscle groups by applying force on an immovable object such as a wall. Here each and every muscle fiber will be involved in the workout.
The exercise schedule should start off with a warm up session which can be done by performing simple stretching exercises. Isometric exercises can be done to improve the muscular strength of areas like the knees, abdomen and calves.
The Plank is a form of isometric exercise which is aimed at strengthening the abdominal muscles. In this exercise you should lie flat on the floor. Then by keeping your back straight, raise your body upwards by supporting it on your toes and forearms. Hold this position for about 20 seconds and then come back to the initial position.
As a variation of this exercise, you can try curling your toes, instead on keeping them straight on the ground. This exercise is guaranteed to tone up your to tone up your abdominal region. Some other forms of isometric exercises are isometric bicep curls,isometric push ups and isometric leg extensions.
There are many advantages of performing isometric exercises. Isometric exercises promise an increase in your metabolism as well as a healthy weight loss. It helps in the toning and strengthening of your muscles. Another advantage of isometric exercises is that there is no need for any special equipment to perform the exercises.
One disadvantage of isometric exercises is the decreased muscular endurance as compared to other strength training exercises. You should also be extremely cautious while performing isometric exercises if you have the condition of high blood pressure. This is because the exercises tend to cause a sudden increase in your blood pressure thus leading to grave situations.
Start off with your exercise schedule in a slow manner and increase the intensity with the progress in time. Isometric exercises should always be done to complement an exercise routine. Each exercise should be performed at least 6 to 10 times for noticeable effect.
Also it is recommended that you take the advice of your physician before starting off with an isometric exercise schedule.