Isometrics
Isometrics
No-equipment workouts are growing in popularity and can be practiced in small spaces.
Throughout my many years in the fitness industry, I have seen many trends come and go in the fitness community. Some, like pole dancing, have a shelf life of a loaf of white bread; it seems like it will last a while, and then one day it is covered in mold and is thrown away.
However, some trends actually gain popularity with time since they are effective and efficient and not so flashy.
One of those trends is body weight training. It’s easy to see why no-equipment workouts are so popular: They’re relatively easy to learn, they can be modified to suit any ability level, and they can be done just about anywhere. Plus, body weight exercises are a great way to get fit for free. (That’s probably why this method has been ranked highly in fitness surveys since 2013.) Push-ups and pull-ups are classic bodyweight moves, but there are plenty more to choose from like squats, lunges and planks, just to name a few.
Another fitness trend that has been around literally for thousands of years is called isometrics. (It’s true, I googled it.) Isometrics is a type of strength training in which your muscle length doesn't change when you contract your muscle. Unlike standard strength training, isometrics is done in a static position instead of moving through a range of motion - which means you can practice isometrics anywhere without needing weights or special equipment. Fitness experts say that it only takes about 10 seconds to effectively perform one isometric exercise and, in some cases, no one will even know you're doing it.
Isometric exercise is also known as static strength training. Examples include the plank and side bridge as well as wall sit and many yoga poses such as chair and tree poses. Notice that all these are all exercises that involve holding a position rather than moving in the case of isotonic exercises.
The most effective way to use isometrics is to incorporate it into a larger strength-training program. Although isometric exercises offer an important contribution to your workout efforts, they do have some limitations. For one, each isometric contraction only increases muscular strength in the exact position that you're practicing, not through a whole range of motion. It is therefore best to think about isometrics as a complement to your weight training, not a substitute for it.
And what’s great about either of these fitness options - body weight training and isometric training - is that the risk of injury is low. So, if you are afraid of weights (or poles)- this is a great way to get and stay fit.
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training located at 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio visit her Facebook page or www.coreperformancefitness.com. Reach Kim at kduke65@gmail.com.
