Ten Overcoming Isometric Exercise Benefits
1- Time Efficient
Overcoming Isometrics Exercises takes less time in general unless you’re going for a marathon of isometric angles and postures. You apply the right signal for adaptation and you get out of there. When I first started using isometric exercise consistently back in 2015, my workouts would be 25 minutes at most. Very few of these 25 minutes consisted of generating force but in rest periods. But those 25 minutes provide the stimulus for me to become faster and more agile all without any agility training or burpee workout.
At certain times in the past I have experimented with isometric circuits. Where I switch between different postures generating force trying to complete these within a certain amount of time.
I would set a timer for 10 or 15 minutes and just do them back to back. These were extremely exhausting but I believe these types of workouts are a beneficial form of cardio. If you’ve ever heard of “Peripheral Heart Action Training” it’s similar to circuit training. The idea is to strengthen your heart and improve blood flow by switching between upper-body and lower-body movements. What better way to do this while activating a huge chunk of your muscle fibers? I wonder what kind of condition this could provide?
At the end of the day, whether it’s strength or stamina, these workouts will be shorter.
2- Energy Efficient
The up(concentric) and down(eccentric) with other forms of training be it weightlifting or progressive calisthenics give off a significant amount of heat and cause a great deal of waste product build-up. That doesn’t mean ignoring them though. But what that does mean is that the incorporation of such training will displace that need for a coffee cup or energy drink in the morning.
“If after you exercise, your bath and your rub-down, you feel fit to battle for a kingdom, then your schedule is right. ” (p 150 Liedeman Secrets of Strength)
Having been active since a young adult through weight lifting, martial arts, some running, swimming, calisthenics, and rucking; this form of training provides the best effects of what you see in the quote above. Not only do you get stronger and possibly bigger you become vibrant after a session of overcoming isometric exercise which may sound odd given that you will be exerting your all in different postures/joint positions but trust me it’s awesome when you experience it.
You’ll be able to get your workout in the morning and walk into the office at the top of your game.
Now much can overcoming isometrics take the place of actual movement?
My thinking is that as long as you’re doing other stuff throughout the day like farming, walking, moving boxes, etc you can stick with just these. This is what I do from time to time and once in a while, I’ll throw some movement in.
But if you live a more sedentary lifestyle then I’d recommend incorporating movement in every workout. Just a set or two of squats/lunges, rows, and elevated push-ups or movements aligned with your strength level will be enough.
3- Cost Efficient
With most other forms of exercise not only is there a breakdown/damage of tissue which results in delayed onset muscle soreness but the metabolic expenditure with these forms of training will increase your appetite.
With overcoming isometric exercise there is very little tissue breakdown and barely an increase in your appetite saving you money on your grocery bill. When it comes to losing weight appetite regulation is a big thing.
I had plenty of time to carry out my ideas. In fact, I had nothing else to do. And one of the things I speedily discovered was that for many hours could this kind of physical stimulation be kept up. Instead of wasting energy, this, on the contrary, was retained. Which was fortunate for me, in more ways than one, when the position I was in is remembered. For I did not get too much to eat, I must tell you, and what I did get was not of the most nourishing nature. And so I continued for about three months, gradually recovering my lost development and adding appreciably to my depleted strength and energy. (p 116 Amazing Sampson)
It makes your muscles and nervous system operate at both a higher and more efficient level. You can improve your constitution all without loading up your basket at Tom Thumb.
4 - Recovery
With the lack of energy output, fatigue, and muscle tissue damage that occurs with other methods this results in quicker recovery. Meaning you can
Workout more
Do some of your household/farm chores without any soreness or fatigue.
Make money without any soreness or fatigue.
Help others at the drop of a hat without any soreness or fatigue.
“A muscle will not increase in size and strength after demands have been made upon it until it is thoroughly rested. With the Functional Isometric Contraction System, although the muscles may be worked to their limit for one supreme effort, they do not become tired. New growth in the cells and muscle tissues take place at once.” (p 5 Hoffman Functional Isometric Contraction)
5 - Joints
This method of training also builds up the joints. Your connective tissues determine how much force you can generate in any movement without injury. What this means for the average individual is that after a steady diet of overcoming isometrics, your joints will be strong, unwavering, and quite possibly free of pain.
6 - Strength
Overcoming Isometrics has been demonstrated (and through my own experience) to increase one’s strength faster than any other training modality. In fact, this occurs so quickly that you will feel a few pounds lighter at times. This pep in your step will enable you to complete more tasks throughout the day in a cheerful frame of mind as well.
What this also means is that applied correctly, this can supplement whatever training you are already doing and get you to your goals a bit quicker. It wasn’t till I started employing overcoming isometrics effectively did I make it to the one-arm pull-up. I would do this by decreasing the frequency of my calisthenics movements and increasing my overcoming isometric exercise. The nature of isometrics allowed me to store strength at a greater rate all without too much fatigue.
7 - Bone Density
If you place adequate stress on the bone it will get stronger. This can occur with weightlifting, calisthenics, and even walking. This is referred to as Wolff’s law. If bones can be strengthened with these other activities imagine what can be accomplished with overcoming Isometrics? You get higher levels of force on the bone than walking or calisthenics with the convenience of not having to drive to the gym for the weights.
Additionally, since you can hit more odd angles with overcoming isometrics, as opposed to the standard push, pull, and squat; this provides you with an infinite number of ways to strengthen your bones from multiple directions.
8 - Cognitive Function
Studies have demonstrated that isometrics can work to combat Azheimers. Why this is, is somewhat laid out.
“A plausible hypothesis is that the reactive hyperemia stimulated by IET initiates a cascade of vascular, neurotrophic and neuro-endocrine events that lead to improvements in cognitive function.”
Additionally, I do have some theories. Going down the fitness and workout rabbit hole you will often hear about the, “Mind-Muscle Connection.” One can think of it as one’s awareness of one’s body and muscles. The better the awareness the better one can develop their strength or muscle which I’ve talked about a little bit. Here is where I think overcoming isometrics and various other forms of contraction training shine is that it is just as much mental as it is physical.
Sure, a workout can be mental in which you are pushing through the pain no matter the fatigue but it can also manifest in you being aware of how much your muscles are activating. If I’m doing a push-up how much are my triceps engaged? 40%, 50%, 75%? And can I consciously increase their participation? This is more prevalent in overcoming isometrics because your concentration is not given over to balance and coordination but to strength and pouring the appropriate amounts of energy into your postures/positions.
Over time this mental training in the form of awareness and control will help you reach your fitness goals a great deal quicker.
9 - Blood Pressure
All exercises will increase your blood pressure for a limited time during the course of a workout but will decrease shortly afterward. However, studies show that by the use of overcoming isometrics your blood pressure will decrease over time. Part of this may be due to the improvement of blood circulation brought about by this form of exercise.
10 - A Sense of Control
And the best benefit you get from overcoming isometrics is a sense of control. You get this with other forms but given that you can do these anywhere, they take less time, and make you vibrant in a quicker amount of time will making these an awesome tool in getting you focused for the day/week. You’re not reliant on a gym or large amounts of equipment to gain a sense of control. All you need is you and some creativity.
Thank you for making it to the end. Comments are below if you have any questions.
Until next time…