DIDACTIC UNIT PHYSICAL AND SPORTS CULTURE

ACTIVITY:ISOMETRIC EXERCISES
TEACHER: Lic. Dalila RUEDA HARRIS
They are a type of exercises that normally do not receive much attention, but that
working out regularly can help improve our fitness level, and can represent a
alternative training time to vary the system and the exercises of our
routine.

WHAT ARE ISOMETRIC EXERCISES?

These are exercises in which we subject the muscle to tension but without making movement, this
it is applicable to any exercise we can perform with weights or without them, since there is a
a wide variety of exercises in which we will only need our own body,
and they can also be combined with the traditional dynamic execution of a weight lifting exercise
making a stop in the route for a few seconds.

Thanks to the variety of exercises in which we use only our body,

We can carry them out at home or anywhere else.

This type of exercises is very used in rehabilitation, as they strengthen the muscle and do not
they are harmful to the joints.

TYPES OF ISOMETRIC EXERCISES

We found two different types of isometric exercises, the active and the passive:

Actvos: Those exercises in which we exert force on something and do not...

we limit ourselves to resisting a load or maintaining a fixed position, for example, pushing against a wall
or bring some element anchored to the ground. In general, the active isometrics will be more
suitable for those individuals whose goal is muscle gain.
•Liabilities: Those exercises in which we only resist a weight or maintain a
position, such as doing a pull-up but holding the position without performing it
movement in the middle of the journey until the muscles are exhausted.
Depending on which exercise you focus on, we can convert a passive exercise into an active one.
exerting force on the ground or on the element we are leaning on.

With these exercises, we can focus on various objectives, one of them is the
strengthening of tendons and ligaments, elements that usually cause quite a few problems
in the form of discomfort, when performing any physical activity, or due to injury.

Veins have a lower blood supply than muscles, and this is one
due to the reasons for which they have a longer recovery time.

With isometric exercise, we develop the strength of these tissues, and by not performing
the movement does not result in harm to them.

It is also not necessary to wait for an injury to encourage us to engage in this type of activity.
Exercises, since performing them regularly will strengthen our tendons, helping a lot.
to prevent injuries.

MOST COMMON ISOMETRIC EXERCISES

Some studies show that longer static exercises but with less...
series, like short exercises, but with more sets, achieve an increase in strength.
muscular, however, the most efficient would be to perform sets of 15 to 20 repetitions. Without
Everything works according to each person's body mass index.

Let's take some examples:

For 40% muscle mass, the repetitions would be between 15 to 20 seconds.

For a muscle mass of 60%, it would be between 6 and 10 seconds, and for 80% and 90%, about 4.
6 seconds
For a 100% it would be two other seconds.

THE IRON

This exercise is the most common in isometrics.

You can do it by supporting your forearms and it will be easier for you.

expensive, it consists of holding that position for a series

from 20 seconds, the repetitions will depend on your mass
muscular, keep your back straight and your abdomen tight
I tense, repeat it as many times as you want.

SIDE PLANK

Secondly, we have the side plank.

consider the same exercise but it is a progression
put yourself with your legs and arms
extend the side of your hip you have to
look to the other side of the room, also repeat it
as many times as I want in series of 20 again.

STATIC ABDOMINALS

Another isometric exercise, it is about

abdominals. Lie on your back, stretch
your legs at 90 degrees, raise torso
shoulder blades are extended arms
next to the trunk, hold on to that
position, you can try to be the exercise
lowering legs to 75 degrees, raising the
trunk and only supporting the lumbar area,
the more in subastutronco, the better
You will work on the isometric exercise.

ISOMETRIC FLEXIONS

Another very common exercise, it is about the

isometric flexions, it is about doing the
push-ups with the arms wider apart
shoulder width and hold until halfway
It takes 7 seconds and goes back again.
your initial position. Repeat for 20 seconds
as many times as you can.
SHOULDER ELEVATIONS

With the shoulder elevation, you can take a

light weight, like a dumbbell or another weight, it's about being
stand up and raise the weight to the side, in the same line as the
shoulder, with the arm fully extended, you can stay in that
position 20 seconds or repeat it so many times outside, then
switch to the other arm.

ISOMETRIC SQUATS

Isometric squats involve opening your legs with your feet apart.
to the sides, flex your legs lowering the hips in the line of your
kneel and stay in that position, hold for 20 seconds, and do as many as
repetitions as you can.

These exercises are clear examples of some of the exercises that

There are, outside of here, a wide range of isometric exercises.
for example; elevation of biceps, triceps, deltoids, and trapezius...

Some dangers to take into account when exercising.

Some considerations about isometric exercises are that they can be dangerous for the
people with hypertension, or with some type of illness, as it increases the pressure
blood-related, therefore, in these exercises, carrying the breath is essential. Here, it plays a role
your main trainer will help you keep your breathing during the exercise
appropriate and will also provide techniques to prevent injuries and back pain.

It is also very important in isometrics to keep the abdomen flat throughout.

moment, for in this way, you will strengthen the abdominal area and also the lumbar area, avoiding
injuries and back problems, remember that many of the isometric exercises work with the
abdominal strength.

REHABILITATION

Isometric exercises are a good alternative for rehabilitation after a

surgical operation, work on isometric physical exercises, improve flexibility according to
research conducted. These exercises are especially recommended for
knee surgeries, hip surgeries, let's also remember, that they are recommended in the
shoulder operations, as it prevents arthritis, osteoporosis, and other bone diseases.

INCREASE STRENGTH

Isometric exercises are used to increase strength, contribute to burning fat and
strengthen the muscles, remember that when you work with an isometric exercise you contract the
muscles, which makes the areas you want to strengthen in a short time, and according to the
The number of repetitions you perform will determine whether the force is greater or lesser.

ADVANTAGES OF ISOMETRIC TRAINING

First of all, it works without machinery, which implies working with you
own body.
Secondly, it increases muscle strength, it involves doing several
repetitions, in a short time.
Thirdly, the training times are shortened, which requires greater effort.
in the tempo.
Fourthly, you have the possibility to work locally on every part of your body and
not generic like another type of more common training.
5. Lastly, another advantage is that you can use it to prevent injuries or as
rehabilitation after a surgical intervention.

DISADVANTAGES OF ISOMETRIC TRAINING

First of all, cardiac capacity does not increase, it is not about an effort.
Cardiovascular, therefore, there is no improvement at the respiratory or cardiovascular level, as
In the rest of cardiovascular intensity exercises, there may also be a risk of
causing hyperventilation by not breathing properly while exercising. What
assume that you will have to perform a suitable technique with the help of your coach
personal.
2. Secondly, a deficient training may occur in some part of the
body focusing locally on a specific area.
Thirdly, it can lead to a loss of motivation or also what is called
stagnation in training when seeing results more in the long term as opposed to
other trainings.

FREQUENTLY ASKED QUESTIONS ABOUT ISOMETRIC EXERCISES

HOW TO COUNT REPEATS IN THE SAME PLACE?

This question is the most common in isometrics, regarding how to count the work that
We carry out, you should imagine your static exercise as if you were doing the repetitions of one.
normal, that is, for example, if you want to do a static or passive plank, you must
to compute a minute, this is equivalent to doing about 20 repetitions in the dynamic exercise,
that is to say, you only need to know how to convert the tempo, just like if you do squats halfway
route or another exercise like biceps, one minute you have to know that it equals a number
of repetitions in dynamic.

HOW LONG SHOULD ISOMETRIC EXERCISES LAST?

They should be done in less time than people think, it's about doing more
repetitions of fewer seconds, or you can do fewer but of more seconds, this is it
You have to shape according to your constitution and according to the criteria of your personal trainer.
For example, you can do 8 sets of 20 seconds or stay for one minute or a minute and a half.
In the same position, studies have shown that doing the plank for one minute for two...
weeks significantly strengthen the abdominal musculature, also the lumbar and strengthen training.
inferior such as quadriceps and calves depending on the type of exercise.
WHAT EXERCISES CAN BE DONE IN ISOMETRY?

Any type of exercise can be done in isometry, you just have to know how to do it from a
At the halfway point of the journey, you will see that at the midpoint, the muscle starts to exert and begins
to work considerably, which equates to doing several repetitions, therefore, any
The type of exercise can be done while standing. Remember that the position will be very
important to avoid injury, depending on the type of exercise you are doing.

WHAT MATERIAL DO I NEED TO DO ISOMETRIC EXERCISES?

One of the advantages of doing these exercises is that you don't have to use any type of
supports, just with the weight of your body without using any type of material, however, you can
lift weights to feel more work, such as discs, weights or elastic bands to
put in some more resistance.

Doing an exercise in isometric form has several benefits:

Isometric work is the best way to recover a muscle that has atrophied or that
It's been a while since we worked on things like adductors, abductors, glutes, shoulders, abdomen...

This type of exercise is performed with high intensity and low tempos, which will make you
noting more muscle strength.

They are also highly recommended for working on injuries, there are some where to do
Repetitions are not advisable, however, it is indeed beneficial to work on isometric exercises, as it
This way you suffer less discomfort. Do not strain muscles and do not strain joints, it is
another way to work with less impact.

Is it advisable to always include isometrics in the routine?

You don't have to, as we said before, you can coordinate it with another time.
of training, and in this way innovate and not demotivate your body or your muscle,
remember that as we have said, it may be that continuously doing isometrics could
leads your muscle to get "bored" and fall into a training routine, for this reason,
you can combine it with some cardiovascular exercise, that's always good for
stay balanced and well compensated.

It is not essential for you to work, but you do need to have benefits and some coaches.
they are incorporated into the training routine. The people who have tried them continue with them, already
what is a faster way to work with great effects.

Advantages

More strength: this training offers the possibility to isolate a specific muscle group
in each training, depending on the applied angle, influencing selectively in the
muscle. In addition, it achieves a greater recruitment of muscle fibers during the
execution, activating the muscle almost in its entirety.

More efficiency: stretching the muscles for a brief period of time increases
the resistance and efficiency of the body, helping you to improve your quality of life in your day to day.

In any place: these exercises can be done at any time and in any
place, its execution is not complicated and no machines or equipment are needed to
Do them, they are ideal for people who don't have much time to train.
Anyone can do them: morbidly obese individuals, elderly people and
even people with physical limitations.

Healthy: You will tone your muscles in a healthy way, and also, it is one of the
best exercises for people with weak joints since no
impact

Rehabilitation: these exercises are particularly suitable for rehabilitation. The improvements
they increase significantly if combined with dynamic training methods,
helping to compensate for the affected muscle atrophy.

CONCLUSION

One aspect we should keep in mind is that, when performing isometric exercises, the increase
the blood pressure will be very high depending on the exercise we are doing,
this also happens when conducting conventional training, but it is an aspect to consider
it especially accounts for people who suffer from hypertension, which is why it is very important
that, during the time we are performing the exercise, we breathe continuously to
avoid that the tension is excessively high.

It should also be properly warmed up before starting the routine.

Definitely, it is a matter of a different type of exercises, and the correct thing would be to combine them with the
dynamic 'traditional' exercises, since some are not better than others, they simply are
different and complement each other, progress in one will help us progress in the other and
vice versa,