By Dr. Alper Uğraş
Physical Education and Sports Center
Isometric training is one of the methods of developing your muscular strength. It is a
form of strength-building exercise in which short bouts of maximum effort are applied to
immovable resistance so that, in effect, the degree of resistance is equal to the force
applied to it.
The exercises involve static contraction of a muscle group. As tension is increased, the
muscle length and joint angle remain constant.
-The duration of the contraction should last for ten seconds.
-One maximum contraction per day will produce only very limited effect. Several
repetitions, adjusted to individual requirements and desired results, are recommended.
-Strength gain is specific to the angle of contraction. Therefore, contractions should be
performed at various joint angles.
-As with isotonic exercise, isometrics should be considered only as an adjunct or
complementary part of a balanced and comprehensive strength program, which would in this
case also include isotonic and/or isokinetic exercise.
Stokes R., Moore A.C., Moore C., Schultz S.,
"Fitness, the New Wave," Hunter Textbooks Inc., 1992