Isometric training

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When isometric workout is a special form of strength training through isometric contraction , where muscles are tense, but not change its length. Isometric from iso (= equal) and metric (= concerning the measure) literally means "the same measure " and here means "the same length ", " of unchanged length ". In contrast to dynamic (auxotonic) training, the muscle is not moved, but a pressure or pull, for example against a wall, a door frame or with a rope or towel, is built up and held for several seconds. (See also: Types of Muscle Contraction .) Performed regularly, isometric training increases muscle strength in a very short time. An example of isometric training is arm wrestling .

disadvantage

Isometric training leads to a decreased blood supply while holding work. However, the state of tension in the muscles remains the same. For the metabolism in the local area, this means that metabolic breakdown products (for example lactate ) accumulate to a greater extent and are poorly transported away. The muscle over-acidifies and hardens. So-called myogeloses , possibly with trigger points , can arise and the metabolism in this muscle area approaches zero.

Professions with an isometric load

Every office work is an isometric burden: hours of rigid sitting upright is physiologically 'not intended' for humans. The erector spinae is supported by ligaments, but this is only a relief for the spine and not for the shoulder area. The primary working muscles, such as the trapezius muscle , Mm. Rhomboids , levator scapulae muscles and the like quickly reach their limits. Only when the muscles are changed in length again - actively through movement, stretching, passively through therapeutic work - they can be completely nourished again.

literature

  • Lothar M. Kirsch : Isometric Training. Exercises for muscle strength and relaxation . Falken Verlag, Niedernhausen im Taunus 1990, ISBN 3-8068-0529-6 .
  • Theodor Hettinger : Isometric muscle training . 6th edition. ecomed, Landsberg am Lech 1993, ISBN 3-609-64870-8 .
  • Ilse Buck : Healthy and slim through isometrics (=  Goldmann Taschenbuch; 10592 ). 1st edition. Goldmann, Munich 1976, ISBN 3-442-10592-7 .
  • Victor Obeck : Isometric . Newly translated edition. Scherz, Bern 1980, OCLC 164662767 (English: How to Exercise Without Moving a Muscle . Translated by Iduna Molino).
  • James Hewitt: Healthy and fit through isometrics . 1st edition. Hermann Bauer, Freiburg im Breisgau 1972, ISBN 3-7626-0042-2 (English: Isometrics for you. Get fit and trim in 90 seconds a day! ISBN 0-85454-016-4 . Translated by Fritz Dorn).