When it comes to losing weight, the hardest part about it (other than staying consistent) is doing the actual exercise. Running, yoga, racquetball, you name it, losing weight requires you to be physically active. But what happens when you have a bad back, or you don’t have the time that you need to do your proper workout? You may want to consider incorporating some isometric training into your routine. What is isometric training, you may ask? Here is what you need to know
Isometric Training categorizes various exercises that create and release tension without extending or retracting the muscle. Essentially, you can work out the muscle without constantly having to move it. Isometric training is designed for quick, effective weight loss that won’t be overly strenuous. This makes it particularly effective if you have an injury or are recovering from surgery.
When it comes to isometric training, it is particularly effective for targeting entire muscle groups during exercise due to the exercises’ stagnant nature. Rather than focusing on the number of reps, you focus on the exercise you feel. Examples of isometric workouts are included below.
• Wall Sits: This popular exercise involves holding a sitting position at a 90° angle for any period of time. Make sure to keep your hands off your thighs and to keep your knees going past your toes. This exercise is great for working out your hamstrings, glutes, and quadriceps.
• Planks: Another popular exercise, planks, are particularly effective at engaging muscles throughout the entire front of your body. Hold your body at a horizontal position with the weight focused on your elbows and toes. Remember to keep your bottom clinched and don’t let the hips sink. Hold this position as long as you can or do 30-45 second holds for 3 sets. You will feel the most pressure in your abdomen and your shoulders.
• Glute Bridge: Starting by laying on your back with your hands to your sides, Glute Bridges involves bringing your hips up while keeping your arms and feet stuck to the ground. You should feel your hamstrings and glutes burning during this exercise.
• Body Hold: Helping you build strength in your core; body holds are great for building core stability. Start by sitting on your bottom with your feet flat on the floor, bring your arms up while simultaneously bringing your legs up at the same angle. Once you have created a V-like shape, hold that position for 15 seconds and repeat for a total of 5 sets.
If you are looking for a challenging yet slower-paced workout routine, isometric training may be exactly what you need. These exercises can be incorporated into any workout regime and provide a unique challenge that will help you lose weight without all the movement.