Over the next few weeks we thought it would be fun to hold a weekly Fitness School, focusing on the different types of strength training. If there are different types of Fitness Schools you’d like use to hold in the future, please feel free to comment on this blog.
Let’s start off by learning about isometric exercises, also known as static strength training. In isometric exercises, the length of the muscle does not change and there is no visible movement at the joint. Isometric exercises are used for strength and conditioning, because they place less stress on the joint. Many sports require isometric or static strength, such as climbing, mountain biking, alpine skiing, gymnastics and horseback riding.
Isometric exercises can be completed with muscle action such as holding a weight steady, out to the side. Static strength training can include action such as pushing against a stationary object such as a wall or desk. Research has measured both longer duration actions (e.g., 10 seconds or above) and fewer repetitions, and shorter duration actions (e.g., 2-3 seconds) with more repetitions. Both approaches seem to increase static strength. The general consensus is that in healthy individuals training to improve strength (as opposed to rehabilitation of an injury), the best way to use isometric exercises is 15-20 actions held for 3 to 5 seconds. Three sessions per week is required and results can be seen in as little as 2 weeks.
Lastly, remember it is important to breathe during isometric exercises – they can raise blood pressure significantly for the duration of the exercise. Also with all forms of exercise you should warm up thoroughly first. Finally, try to maintain some degree of tension in the abdominal region during all exercises. This will help to maintain a correct posture and will help to develop core stability.
Rebecca
