Training Type: Isometric Strength

Isometric strength training is an approach that focuses on static muscle contraction without joint movement. This type of training has gained popularity in both sports and rehabilitation settings due to its effectiveness in strengthening muscles, improving endurance and stabilizing joints.

What is isometric strength?

Isometric strength is generated when muscles are activated, but there is no change in muscle fiber length or joint displacement. This type of training is particularly useful for developing strength in specific positions and increasing stability.

Classic example: holding a plank or keeping a weight in a fixed position, like a static squat.

Benefits of isometric training

1. Increased muscle strength
   It works the muscles in specific positions, making it ideal to complement other types of dynamic training.
2. Improved joint stabilization
   It helps stabilize joints such as the knees, shoulders and spine, reducing the risk of injury.
3. Ideal for rehabilitation
   Isometric training is often used in injury recovery, especially when dynamic movements are contraindicated.
4. Improved muscular endurance
   Holding static positions for longer periods increases the muscles' ability to withstand sustained exertion.
5. Efficient and simple
   It doesn't require sophisticated equipment and can be done anywhere, making it an excellent option for home workouts.

Examples of isometric exercises

1. Plank
   Lie face down, rest your forearms on the floor and keep your body aligned in a static position.
2. Isometric Squat (Wall Sit)
   Lean your back against the wall and lower yourself until your knees form a 90-degree angle. Hold the position.
3. Static Gluteal Bridge
   Lying on your back, raise your hips and hold the position for a few seconds.
4. Static Weightlifting
   Holding a dumbbell or barbell in a fixed position, such as a half squat.
5. Static Hip Abduction
   Using a resistance band, hold your leg out to the side against the resistance of the band.

Tips for starting isometric strength training

• Start with short intervals (10-15 seconds) and gradually increase the duration.
• Keep your breathing controlled during the exercises.
• Include this workout as a complement to a dynamic training program.
• Focus on form: Ensuring correct posture is essential to avoid injuries.

Who should do isometric training?

This type of training is suitable for all fitness levels, from beginners to advanced athletes. It is especially beneficial for:

• People in rehabilitation.
• Athletes looking to improve strength in specific positions.
• Anyone who wants an efficient workout to practice at home, without the need for complex equipment.

Isometric strength training is a powerful tool for improving strength, endurance, and stability, and is a great option for at-home workouts. If you want to discover more ways to train effectively, check out our other articles on training and nutrition at TreinoEmCasa.com .

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Training Type

Strength Training

1. Free weight training (dumbbells, barbells, kettlebells)
2. Weight training machines
3. Functional training
4. Progressive resistance training
5. Powerlifting (focus on maximum strength movements: squats, deadlifts and bench presses)
6. Isometric strength training
7. Strongman (training with equipment such as tires and logs)

Cardiovascular Training

8. Running or jogging
9. Cycling (indoor and outdoor)
10. Cardio machine training (treadmill, elliptical, rowing, exercise bike)
11. Swimming
12. High Intensity Training (HIIT)
13. LISS Training (Low-Intensity Steady State)
14. Rope jumping

Flexibility and Mobility Training

15. Dynamic and static stretching
16. Yoga
17. Pilates
18. Joint mobility training
19. Myofascial release training (foam roller)

Functional and Free Body Training

20. Calisthenics (body weight exercises such as push-ups and pull-ups)
21. TRX (suspension) training
22. Animal flow
23. Parkour
24. Artistic gymnastics

Specific Sports Training

25. Football, basketball, volleyball training, etc.
26. Athletics training (running, jumping, throwing)
27. Water sports training (surfing, rowing, water polo)
28. Combat training (boxing, kickboxing, MMA, jiu-jitsu)
29. Winter sports training (skiing, snowboarding)

Resistance Training

30. Endurance training (long distance)
31. CrossFit (mix of strength, endurance and cardio)
32. Circuit training
33. Metabolic training
34. Plyometric training (explosiveness, such as jumping and throwing)

Mental and Recovery Training

35. Active meditation
36. Tai Chi
37. Sports massage and active recovery
38. Breathing training

Outdoor Training

39. Hiking and trekking
40. Trail running
41. Climbing
42. Outdoor Bootcamp
43. Sprint training on hills or stairs

Goal-Specific Workouts

44. Weight loss training (focus on HIIT and LISS)
45. Hypertrophy training (muscle growth)
46. Rehabilitation training (post-injury, physiotherapy)
47. Pre/postpartum training
48. Anti-aging training

Technological Training

49. Virtual Reality (VR) Training
50. Vibrating platforms
51. Wearable-assisted training (smart watches, heart rate bands)
52. Training on apps or online platforms