Isometric Exercise Introduced
by Dr. Jeremy Sims

Isometric exercises by definition are those in which a force is applied to a resistant object. They have a part to play in a number of programs for muscle strengthening. A typical example is pushing against a brick wall. Although there is a build up of tension in the muscles there is no actual movement.

To increase strength it is necessary to maintain a position in any one exercise for between 6 to 8 seconds. The exercise should then be repeated 5 to 10 times, each time ensuring maximum muscular contraction.

A number of important points regarding isometric exercise need to be emphasized:

1. Any one isometric exercise will only increase muscle strength at one joint angle. To strengthen the other joint positions requires repetition of further corresponding exercises.

2. Isometric exercises on their own are not recommended for strength training. They must only form part of a complete exercise program.

3. If you suffer from heart disease or raised blood pressure you should stay clear of isometric training. During muscular contractions in this form of exercise, blood pressure can rise quite profoundly.

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