Isometric Exercise Examples

How you benefit from isometric exercise depends on what style you use. The first is the isometric exercise where you push or pull against an immovable object. The second type is where you hold a weight steady with out moving it. Both types of isometric exercise are held for a period of time, usually 5 to 10 seconds.

The difference between the two is pushing against an object will increase strength but not increase muscle size. When you use a weight in a static hold, this will increase strength and build muscle. Doing isometrics without the weights has many uses such as a supplement to a weight lifting program or for rehabilitation.

When using a weight for isometric exercises, hold the weight at different points in the normal range of motion. For example if you are doing curls, do a 10 second hold at the bottom, mid range and top positions.

With isometrics the muscle is only strengthened at that part of the movement you are holding the weight, that’s why you should vary the positions. The same would hold true for the bench press and any other exercise.

The same theory holds true for body weight exercises. You can do push-ups and hold at the bottom, mid-range and top positions for 10 seconds. Try Pull-ups this way by pausing at three points on the way up or on the way down. As you get stronger you can hold the weight or push against an object for longer periods of time. If you are not doing isometrics you are missing out on a good supplemental exercise.

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Examples of Anaerobic Exercises and Their Benefits

Article by Alvin

Introduction

How Anaerobics differs from Aerobics is that basically Anaerobics promotes the strengthening of muscles tissues while the latter promotes the process of fat burning. Anaerobics are basically exercises that requires high intensity for a short period of time, while Aerobics are mainly lower intensity with prolonged periods.

As both work in a different manner, there are different advantages of Anaerobic exercises compared to Aerobic exercises.Advantages of Anaerobic Exercises

Development of MusclesThis results in an increase of strength resulting in an increased amount of calories burnt as our rate of burning calories increases as our muscle mass goes up. Our Basal Metabolic Rate (BMR) also increase causing an elevated metabolism even during rest.

Lowers Blood Sugar LevelsIn Anaerobic exercises, Sugar is the primary source of energy. Regular exercising regulates blood sugar levels which keeps it in check. A high blood sugar level (Also known as Hyperglycemia) could result in various side effects such as dry skin, blurred version, headaches etc.

Increases Bone Strength and DensityOsteoporosis is a common world wide problem. Millions of people suffer from this and the number grows every year. Our common consumption of dairy products and calcium supplements is not sufficient. What Anaerobic exercises (such as Weight Lifting) does is that it places our bones under a slight pressure to prevent it from getting softer and weaker over time.

Improved AppearanceStrength training is one of the most effective way to reshape our bodies and improve our physical appearance. This is true for both men and women. It gives a man a much bigger and stronger body while a woman gets a more toned and stronger looking body. This also increases our own confidence as we are proud of ourselves.Examples of Anaerobic ExercisesThere are plenty of different variations of anaerobic exercises out there. A very general one would be Weight Lifting. There are also many different sports such as basketball, rugby, soccer etc. These are sports requiring brief spurts of high intensity activity.

More specific activities could be Chin ups, Pull ups, Sit ups, Squats. All these are high intensity activities which cannot be done in a prolonged period.

Depending on your abilities and needs, pick one which suits you best and that you actually enjoy doing. Some of these activities are not meant for beginners, so ensure that you slowly build your body up to get accustomed to them. Remember do not jump right into it without performing any warm-ups as some of these activities can be very harsh on the joints and bones if you do not warm them up properly.

Above are examples of different Anaerobic exercises you may choose to do, when it comes to ‘weight’ though, some people constantly ask themselves “why can’t i lose weight?“, check that out for more information.ConclusionWith the well known facts of how muscles are denser than fat, many people who participate in Anaerobic exercises may experience an increase in body weight. This is not due to fat, but are actually muscles. Although additional weight was put on, however looking at the mirrors will show a fitter looking you. Muscles are grown through Anaerobic exercises, that’s why it is an important aspect in any fitness regime.

Both Anaerobics and Aerobics go hand in hand and are vital to your body’s overall well being and looks. So do not favor one over the other! You may find more information on the benefits and examples of Aerobics exercises here.

To learn more about my report on fitness and nutrition, check out my quick way to lose weight report!

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Isometric Exercise Examples

How you benefit from isometric exercise depends on what style you use. The first is the isometric exercise where you push or pull against an immovable object. The second type is where you hold a weight steady with out moving it. Both types of isometric exercise are held for a period of time, usually 5 to 10 seconds.

The difference between the two is pushing against an object will increase strength but not increase muscle size. When you use a weight in a static hold, this will increase strength and build muscle. Doing isometrics without the weights has many uses such as a supplement to a weight lifting program or for rehabilitation.

When using a weight for isometric exercises, hold the weight at different points in the normal range of motion. For example if you are doing curls, do a 10 second hold at the bottom, mid range and top positions.

With isometrics the muscle is only strengthened at that part of the movement you are holding the weight, that’s why you should vary the positions. The same would hold true for the bench press and any other exercise.

The same theory holds true for body weight exercises. You can do push-ups and hold at the bottom, mid-range and top positions for 10 seconds. Try Pull-ups this way by pausing at three points on the way up or on the way down. As you get stronger you can hold the weight or push against an object for longer periods of time. If you are not doing isometrics you are missing out on a good supplemental exercise.

More Isometric Exercise Program Articles

Examples of Isometric Exercises

Article by Samantha Matheny

There are many different types of isometric exercises you can do to turn your home into your own personal isometric gym. They all involve resistance using your own muscle, a doorframe or wall, or elastic bands or weights. Here is a sample list of isometric exercises I like to use.

Upper Body:

1) Push-Ups. Start in the push-up position (arms shoulder width apart, back flat, on your toes). Lower yourself halfway to the floor. Hold this position for 10-30 seconds. Rest. Repeat 2-3 times.

2) Chest Press: With your back straight (standing or sitting) press the palms of your hands together for 10-30 seconds. Rest. Repeat 2-3 times.

3) Shoulder Raises: Stand with your feet shoulder width apart. Palms down (or with an elastic band or weight) raise your arm directly out to your side. Once your arm is parallel to the floor, hold it there until your arm begins to drop and your shoulder starts to rise. Slowly lower your arm back to your side. Rest. Repeat with each arm (alternating to improve posture) 2-3 times.

4) Plank: Start lying face down on the floor with your forearms and elbows on the floor. Prop yourself up on your toes and forearms. Keep your back straight and hips up. Hold this position for 10-30 seconds. Lower yourself back down. Rest. Repeat 2-3 times.

Lower Body:

1) Phantom Chair: With your back against a wall, bend your knees and lower yourself until your thighs are parallel to the floor. Carefully move your feet away from the wall until your calves are parallel to the wall. Extend arms out in front of you. Hold position for 10-30 seconds. Slowly bring yourself back to a standing position. Rest. Repeat 2-3 times.

2) Calf Raises: Stand next to a wall or sturdy object for balance. Raise your left leg so you are standing on just your right leg (yes, you can set your left foot on the back of your right calf). Carefully stand up on your toes and hold position for 10-30 seconds. Slowly lower yourself back to flat-footed. Rest. Repeat 2-3 times then repeat with left leg.

3) Upper Abs: Start lying flat on the floor like you are doing crunches. Pull yourself up into a crunch and hold position for 10-30 seconds. Slowly lie back down. Rest. Repeat 2-3 times.

4) Lower Abs: Start lying on your back. With your feet together, lift feet 6-8 inches off the floor. Hold for 10-30 seconds. Slowly lower feet back to floor. Rest. Repeat 2-3 times.

These are all exercises I enjoying doing in conjunction with my normal exercise routines. They are a great way to add some variety to keep exercising fun. If you would like to learn more, visit Women’s Health Answer. Here you can read more articles and reviews on health and fitness.

Isometric and isotonic concentric and eccentric exercise
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