More research needs to be done to fully understand the impact of isometric exercise on pain relief but it can be an excellent addition to a routine of dynamic rehabilitation. Isometric exercises can help to immediately relieve acute pain and stiffness for at least 45min post-intervention and several early studies have started to examine long-term pain relief effects. Decrease pain and stiffness in muscles and joints.It’s also great to train at high intensity with low impact as isometric holds can help you achieve similar results without putting as much stress or pressure on joints, muscles, and tendons that you might feel through running, plyometrics, HIIT intervals, and other dynamic exercise. With shorter training sessions, isometric exercise can be an excellent if not better choice for people short on time. One study saw that some subjects lost up to 3.3cm of body fat after just four weeks. Like any high intensity workout, isometric exercise has been shown to be an effective exercise regimen to support weight loss. That’s a lot of opportunity for strength building and multiple research studies have shown that isometric exercise not only increases strength at multiple angles of motion (not just the particular position trained in) but they can also result in a 20.5-32.1% increase in strength just training for 7 minutes a day. In fact, you can effectively target muscles at different angles of motion during isometric holds. Why? Because the plank activates and engages many of the same muscles used in the push-up. Three of the biggest are:Ī common way to improve push-up performance is to hold the plank position, an isometric exercise. There are many reasons to justify why isometric exercise is a powerful training method. What are the benefits of isometric exercises? The uptick in interest is also due to the many studies published by academic and medical journals endorsing isometric exercise as a fast, safe, and effective way to protect your health and boost performance. Recently, isometric exercises have made a “comeback” as concerns have increased about the risk of injuries and joint health with overdoing weightlifting and cardiovascular training. If you’ve ever done a plank or wall sit, or held a squat and lunge, you’ve done an isometric exercise. Isometric exercises are movements where you hold a position while contracting your muscles.
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