Isometric exercise is a form strength training that consists of contracting and relaxing muscles independently or by pressing against a fixed object in a stationary position. It’s an ideal method of exercise for people with medical conditions such as obesity because it doesn’t require extreme movements or otherwise intense activity.

You don’t hear much about isometrics these days, but years ago, it was pretty popular. Around the 1950’s, bodybuilders Max Sick and Charles Atlas popularized the exercise as they said it was key to forming their fantastic physiques. However, when revelations that that the pair used steroids came out, isometrics fell out of public favor.

Many people do isometrics in conjunction with other types of exercise to further work certain muscle groups, but in and of itself—especially for folks who may have difficulty with other kinds of exercise—it can be the main component of a legitimate exercise program. Technique-wise, the most important aspect of  isometric exercise is breath control. One must assume a straight position where the spine is aligned, such as standing or sitting straight up with shoulders back and breath steadily to assure enough oxygen intake for proper muscle usage.

Another great thing about isometrics is you can do them anywhere and no one needs to know you’re doing them. For example, breathing in, holding it and squeezing one’s abdominal muscles is a form of isometric exercise…totally stealthy. Do it in your car, at school, at church—anywhere!

As with any exercise program, to see the full benefits, it is best to mix in some cardiovascular work like walking. Also, a healthy diet and good nutritional choices go a long way in helping you reap the benefits.
In our next blog entry, we’ll explore some of the various types of isometric exercise.