Different Styles Of Isometrics And Some Of Their Benefits

 Variations of different methods of fitness have their place for people and depending on their goals and what one is striving for, it doesn't have to be complicated. Isometrics in and of themselves can be very beneficial to other forms of exercise. Some try to associate Isometrics with Dynamic Tension as if they were the same thing. They're not. Now you can turn the exercises from Dynamic Tension into Isometrics by resisting at a specific spot and holding it there and contracting. 

Isometrics by definition is holding a position or contracting at a point where there is no movement and the more force used, the less time it is held. When you contract at lesser intensity, the exercise can be held longer which in turn can be called what the late Steve Justa coined Aerobic Isometrics. Isometrics overall, have incredible abilities to redefine the laws of strength. 

There are different styles of Isometrics that date back thousands of years and have been used by various athletes and everyday people all over the world. One of the most famous forms of Isometrics is Yoga, yes there is moving in certain positions but you also hold certain positions for a specific amount of time (depending on the style and the instructor). Yoga at the real depths of it, is extremely beneficial and has helped many people with developing flexibility and strength especially at an older age and reduces injuries. That doesn't mean all those that teach it are beneficial.

One style of Isometrics I've read a bit about and still trying to understand it is what's called Timed Static Contraction. This style some people love a lot especially those at an older age (40's, 50's and beyond) because you don't need to do a ton of exercises, only a handful (if that) will be more than enough. The idea is take an exercise and hold one position as you execute a contraction that lasts 30 seconds at 50% intensity, you continually up the intensity to about 70-75% for 30 seconds and than go as hard as you can for 30 seconds. So for 90 seconds, you up the intensity until that last bit and you're giving it everything you have. For the amount of exercises you can do, this can be incredibly exhausting and needs plenty of recovery time. Those who are experts at it like Steve Maxwell & Drew Baye don't do more than 1-2 times a week. I can agree to that. That kind of training can be very beneficial when it comes down to cardio without straining the joints, strength building and it can be done anywhere.

My personal favorite is the style of working contractions of no more than 7-12 seconds while working with multiple positions of a specific exercise such as curls, deadlifts, overhead presses and so on. This is what I started out with when I dove into Isometrics, first learning about them from Matt Furey's Gama Fitness program. It just evolved to a point where I can pin point just about about any angle I set my mind to and work exercises at multiple angles and get a hell of a cardio workout out of it plus I get more of the fat loss benefit from this style than any other for some reason. I can do these everyday and wouldn't burn out as much. This style has helped me stay injury-free the longest and it helps strengthen my legs especially my ankles. I've used it for arm wrestling, short workouts, steel bending, easy snow shoveling without the risk of getting a hernia, makes me feel lighter and stronger and so much more. 

One more for the road. This style of Isometrics was unique and not too well known because I think Steve Justa was one of a handful of people who practiced it and it's what's called Pulse Contracted Isometrics (think I just made that up) which you hold a position and work it hard by doing repeated reps at 1-2 seconds at a time. Steve did many many exercises with this at every single angle possible. The intensity is right around 90-95% but it's more a flicker than anything else. The benefits from this is that it works the little things in the muscles and tendons and ligaments at a more rapid rate and building strength that seems unexplainable. It also works the reflexes. The reps vary but Steve was doing something like 50 Reps or more per exercise or position and would total in the thousands by the end of the workout. I sometimes did 10-25 and after a few positions, I was smoked. I would research Steve Justa's books on this and see where it leads you. It may not look like much but when you practice it and go for 15-20 minutes, you're going to feel it. 

Try different things and see how they work for you. Isometrics give you strength you didn't know existed and is a "lost" secret to building the strongest tendons and ligaments possible because as we age, muscles are ok but if your tendons and ligaments are damaged or haven't done much conditioning, injuries will be much quicker to happen and it would be much harder to move around. It's a fascinating form of exercise and doesn't take up a lot of time.