Calorie and Energy Expenditure Information
Guidelines and Advice About Isometric Training

Sustained Contraction of a Muscle Over Set Period of Time - Type of Resistance Training
How to Perform Isometrics Routine to Gain Muscle Power and Strength
Isometric Exercises

Fitness Information About Strength-Training and Muscle Power
Resistance Exercise - Strength-Training - Weight-Training
Muscle Fitness - Muscle Building Exercise - Circuit-Training

Calories Advice - Calories in Food

Isometric Training Fitness Workout

Isometric Training Workout

What is Isometric Exercise?

Isometric training is the sustained contraction of a muscle over a certain period of time. Isometric exercises are a type of resistance exercise in which a force is applied to a resistant object, (as in, say, arm wrestling) causing muscle contractions during which the length of the muscle doesn't alter. Although there is a build up of tension in the muscles there is no actual movement. Isometric exercises may be included in fitness programs for muscle strengthening.

How Long Must Muscle Tension Be Maintained in Isometric Exercises?

For optimal muscle-strengthening, you should apply and maintain the muscle tension in any one exercise for 6-10 seconds. The exercise may then be repeated 5-10 times, each time ensuring maximum muscular exertion. Note that an isometric exercise only increases muscle strength at one joint angle. Differing exercises are needed to strengthen other joint positions.

How to Do a Basic Isometric Exercise?

Find an immoveable object, like a wall. Push against it with your arms, for 10 seconds. You can feel the rise in muscle tension. After 10 seconds, relax. Take a 30-second break and repeat five times.

Muscle Strength Gains from Isometric Resistance Training

Isometrics is nothing new, although some extraordinary results in muscle size and strength have been achieved in a very short period of time with this type of training. For example, in one fitness study (Muller and Hettinger, 1954), one 6 second isometric contraction at two-thirds maximum performed once each day for five days was sufficient for 5 percent strength gain per week. However, other isometric strength-training studies indicate that although muscle-strength gains are possible from isometric contraction, such gains are minimal and are only at the specific angle at which the exercise is performed.

Warning About Isometric Health Dangers!

The extreme physical exertion of isometric exercise causes considerable internal pressure both within the muscles themselves and in the abdominal and thoracic cavities. Isometric exercise can increase blood pressure and heart rate to levels that are dangerous for anyone with undiagnosed cardiac problems. Please consult your doctor before attempting any isometric exercise.

Back to Advice About Exercise and Fitness Programs

Calorie Intake

For information about the calorie content of popular food and drinks, please visit: Calories in Food

Back to Top

Energy Expenditure and Calorie-Burning

Exercise Advice to Burn Calories - Activity Calorie Calculators - Aerobic Exercise Advice - Anaerobic Exercise - Basal Metabolic Rate - Best Exercise During Pregnancy - Best Exercise Advice - Best Exercise for Weight Loss - Best Exercises - Best Time to Exercise - Body Composition and Fitness - Calories and Exercise - Energy Burned by Exercise - Walking - Calories Burned Jogging - Running - Calories Burned Treadmill - Biking - Elliptical Trainers - Calories Burned Pilates - Cardio Exercise Health Benefits - Exercise Equipment Review - Exercise Intensity Advice - Exercise Program 60 Min - Exercise for Bigger Muscles - Exercise Programs to Burn Fat - Exercise to Build Muscle - Exercise for Flat Stomach - Exercise to Lose Body Fat - Exercise to Lose Weight - Exercise Workout Advice - Exercise to Raise Metabolic Rate - Exercise Program for Obesity - Exercise Workouts to Reduce Weight - Fitness Health Guide - Fitness Guidelines - Fitness Workout Guide - Exercise Heart Rate Advice - How Long to Exercise - How Many Calories to Burn in Training - How Often to Exercise - Strength-Training Benefits

Information About Calories and Energy Equation

List of Calories in Food - Definition of Calorie - Definition of Kilocalories (kcals) - Calorie Needs to Maintain Weight - Calorie Needs for Children - Calorie Needs for Teenagers - Calorie Intake per Day - Calorie Intake and Age - Calorie Intake/ Expenditure - Calories in One Pound of Body Fat - Weight Loss Diets - Weight Loss and Calories - Calorie-Counting to Lose Weight - Calories Needed to Lose Weight - Calories and Weight Control provides general information about how to burn calories, what type of exercise workout is best for calorie burning, what fitness training is best to raise metabolic rate and how to achieve your weight loss goals through training workouts. Copyright 2002-2018.