I like combing an isometric move with the traditional bicep curl. Hold a free weight in your right hand with your elbow at a 90 degree. Contract the bicep to hold that angle and with your left arm perform 15 bicep curls, then switch to the other side. That is one set, do 2-3 sets. You can use this type of training with other muscle groups too.
Isometric exercises will aid weight loss in three ways. First, as you challenge yourself with these isometric movements, you will be burning additional calories (and for weight loss you must always create a calorie deficit by burning more calories than you consume). Second, isometric movements (along with eccentric and concentric movements) will build lean muscle mass. When you have more lean muscle mass you will burn more calories at rest. This will also help you create the calorie deficit needed for weight loss. Finally, isometric movements are used to help "stabilize" the body and can correct postural imbalances. When your posture is aligned correctly you can train with heavier loads and complete all of your exercises more efficiently. This may help you achieve a greater range of motion in all your movements and help prevent injuries, all of which can increase caloric expenditure.
Using isometric exercises in an integrated fitness program can help with weight loss. Isometric muscle actions make up one of three types of movement within the muscle action spectrum. These movements include concentric (muscles shorten to produce force/move a joint), eccentric (muscles contract to reduce forces), and isometric (muscles contract to hold a joint stationary) actions. The body must be able to fully use all of these muscle actions in order to remain in an optimum functional status.
Isometric exercises are important to perform at the beginning of any weight loss program for several reasons. First, isometric exercises require that you engage muscles that are primarily used to stabilize your joints. Stability of the spine and hips is crucial prior to moving your other limbs. Optimum levels of stability can lead to increased physical performance and reduce risk of injury. They also help to build a base of stability strength and muscle endurance needed to perform more advanced exercises and weight loss program progressions. Performing isometric actions (contracting a muscle to hold a position) can also help you engage more muscles per exercise and truly optimize the results you receive from every workout.
Sadly, most traditional exercise programs only focus on the concentric phase (contracting a muscle to create movement). These programs do not allow the exerciser to develop the other 80% of muscles responsible for stability and reducing forces on the joints. Adding in eccentric actions to an exercise would mean you spend more time resisting the amount of load than moving it. Then, if you add an isometric hold to an exercise you help increase your muscles ability to stabilize your joints. Now you have a total body exercise going on that requires you to work harder. When your muscles work harder...you burn more calories. When you burn more calories during a workout...you increase your caloric deficit for the day. Achieving a targeted caloric deficit is needed in almost all weight loss programs.
Therefore, adding isometric exercises into your fitness program will help you achieve your caloric deficit goals. This will help you to systematically reach your weight loss goals at a faster rate and increase your total functional fitness.
A basic resistance exercise has 3 major muscle actions or components to each repetition: concentric, eccentric and isometric.
- Concentric movement results in a shortening of a muscle, such as when you curl your arm towards your shoulder during a standard biceps curl.
- Eccentric movement results in a lengthening of a muscle, such as lowering the weight down to the floor during a biceps curl.
- During isometric exercise there is no movement, basically the resistance is equal to the force you are applying during the exercise. Holding a dumbbell in mid air or for a pause at the top a biceps curl are both examples of isometric training. Isometric contractions are also an important part of controlling proper posture.
Summary:
Weight loss occurs by lowering your daily caloric intake, burning additional calories via exercise or ideally a combination of both. Implementing isometric training along with the other muscle contractions during your workout will help you attain your weight loss goals.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.