1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,760 --> 00:00:13,119 Speaker 1: I am Tom Holland and this is fit is Disrupted. 3 00:00:14,000 --> 00:00:20,280 Speaker 1: Fit Tip. What are isometric exercises? You might not know 4 00:00:20,480 --> 00:00:24,080 Speaker 1: the term, but chances are you doing Chances are strong 5 00:00:24,120 --> 00:00:26,000 Speaker 1: you're doing them, especially if you've listened to the show. 6 00:00:26,200 --> 00:00:30,840 Speaker 1: So in exercise science to basic type of exercises as 7 00:00:30,880 --> 00:00:35,240 Speaker 1: a tonic and isometric. The main difference between the two 8 00:00:35,760 --> 00:00:41,320 Speaker 1: movement versus no movement. Okay, So isometric exercises those are 9 00:00:41,520 --> 00:00:45,159 Speaker 1: exercises or positions in which the muscle is under tension, 10 00:00:45,479 --> 00:00:50,960 Speaker 1: it's contracting, but it's rigid and still there is no movement. 11 00:00:51,200 --> 00:00:57,720 Speaker 1: Isotonic exercises, squats, bench press, push ups isometric exercises. The 12 00:00:57,760 --> 00:01:01,840 Speaker 1: one you're probably the most familiar with the plank. Okay, 13 00:01:01,920 --> 00:01:06,040 Speaker 1: the plank is one, wall sits is another. The glute 14 00:01:06,040 --> 00:01:08,680 Speaker 1: bridge when you get on your back and bend your 15 00:01:08,760 --> 00:01:11,760 Speaker 1: legs nrees, bring your hips up to the sky and 16 00:01:11,840 --> 00:01:18,399 Speaker 1: hold it. That is another example of an isometric exercise. Okay. 17 00:01:18,440 --> 00:01:21,080 Speaker 1: And for those of you who do yoga or teach yoga, 18 00:01:21,360 --> 00:01:25,440 Speaker 1: there's generally movement in between poses, but then you hold them. 19 00:01:25,480 --> 00:01:28,840 Speaker 1: Depending on what type of yoga you're doing and that 20 00:01:28,959 --> 00:01:32,160 Speaker 1: holding do you feel it? Right? When you do a plank, 21 00:01:32,200 --> 00:01:36,160 Speaker 1: you feel it. There's a contraction, but there is no movement. 22 00:01:36,200 --> 00:01:39,680 Speaker 1: So it is a different type of strength training. So 23 00:01:39,720 --> 00:01:43,280 Speaker 1: then the question becomes you're saying, well, Tom, what's the difference? 24 00:01:43,280 --> 00:01:45,360 Speaker 1: Why do I do one over the other? And you 25 00:01:45,400 --> 00:01:48,000 Speaker 1: always have to ask this question, right, is one better 26 00:01:48,040 --> 00:01:50,040 Speaker 1: than the other? Well, I like to go to the 27 00:01:50,080 --> 00:01:53,160 Speaker 1: extremes because that's what this show is about, the myths, 28 00:01:53,240 --> 00:01:56,240 Speaker 1: the misconceptions. Well, yes, there are fitness programs I found 29 00:01:56,280 --> 00:02:00,320 Speaker 1: several online that say this is the only way, this 30 00:02:00,400 --> 00:02:04,160 Speaker 1: is the way. ISO tonic is not the way to 31 00:02:04,160 --> 00:02:09,280 Speaker 1: do it. It's isometric. One fitness program in particular says 32 00:02:09,440 --> 00:02:12,320 Speaker 1: and I quote pulled this right off the fitness program 33 00:02:12,320 --> 00:02:16,480 Speaker 1: that was all just about isometric exercises. Personal trainers and 34 00:02:16,520 --> 00:02:20,440 Speaker 1: a host of academic and medical journals are reawakening interest 35 00:02:20,520 --> 00:02:24,840 Speaker 1: in isometric exercise as not only the safest, but the 36 00:02:24,880 --> 00:02:28,840 Speaker 1: most effective form of exercise available. Complete and utter garbage. 37 00:02:29,240 --> 00:02:32,000 Speaker 1: Not going into the research during a fit tip, but 38 00:02:32,680 --> 00:02:37,280 Speaker 1: complete garbage. Yes, here's the reason. Three main reasons to 39 00:02:37,520 --> 00:02:41,920 Speaker 1: do I'm giving four, actually four reasons to do isometric 40 00:02:41,960 --> 00:02:48,640 Speaker 1: exercises rehabilitation people who have undergone things like shoulder surgery. 41 00:02:48,960 --> 00:02:52,560 Speaker 1: It is a super safe way to start to build strength. 42 00:02:53,520 --> 00:02:56,360 Speaker 1: You don't put the joint through a painful range of 43 00:02:56,400 --> 00:02:59,360 Speaker 1: motion right at the start. You slowly build up strength 44 00:02:59,800 --> 00:03:05,320 Speaker 1: o K So for injuries. For rehabilitative purposes, many pt 45 00:03:05,560 --> 00:03:11,240 Speaker 1: s utilize these type of exercises. Stabilization back to the 46 00:03:11,320 --> 00:03:16,079 Speaker 1: plank the bridge. They are helpful. There are so many 47 00:03:16,160 --> 00:03:19,440 Speaker 1: different aspects of our daily lives where we need stabilization 48 00:03:19,840 --> 00:03:22,120 Speaker 1: and when you get strong at things like the plank 49 00:03:22,240 --> 00:03:26,520 Speaker 1: and the bridge, that is a great way to build 50 00:03:27,280 --> 00:03:31,920 Speaker 1: core stabilization and muscular stabilization. And the plank and the 51 00:03:31,960 --> 00:03:36,160 Speaker 1: bridge great for people rehabilitating things like lower back issues. Right. 52 00:03:36,640 --> 00:03:40,800 Speaker 1: A third is arthritis, So there is very strong research 53 00:03:40,880 --> 00:03:46,400 Speaker 1: that people with arthritis counterintuitively but exercises super helpful. But 54 00:03:46,560 --> 00:03:49,200 Speaker 1: to progress those people who are starting from a painful 55 00:03:49,240 --> 00:03:55,080 Speaker 1: point once again, these type of exercises, isometric exercises are 56 00:03:55,120 --> 00:03:58,400 Speaker 1: a great way to slowly build that strength so that 57 00:03:58,480 --> 00:04:04,279 Speaker 1: they can be pain free when they progress too. ISO 58 00:04:04,640 --> 00:04:10,200 Speaker 1: tonic exercises okay um again isometric exercises done in one 59 00:04:10,240 --> 00:04:13,840 Speaker 1: position no movement. But here's the thing. When you do 60 00:04:13,920 --> 00:04:16,680 Speaker 1: go into the studies, the research, it improves strength in 61 00:04:16,760 --> 00:04:21,479 Speaker 1: that very angle, at that very position. So that's where, 62 00:04:21,920 --> 00:04:24,360 Speaker 1: if I were to go into a long discussion about it, 63 00:04:24,640 --> 00:04:27,560 Speaker 1: this person is totally wrong. The most effective form of 64 00:04:27,560 --> 00:04:30,839 Speaker 1: of exercise available. We move all day. We need to 65 00:04:30,880 --> 00:04:33,400 Speaker 1: move our joints through a range of motion and get 66 00:04:33,480 --> 00:04:39,599 Speaker 1: strong through a range of motion. Okay, so what's the takeaway? 67 00:04:39,800 --> 00:04:43,520 Speaker 1: Do both? Of course, you're going to do both. It's 68 00:04:43,560 --> 00:04:46,279 Speaker 1: not one over the other. That's the problem with so 69 00:04:46,320 --> 00:04:49,479 Speaker 1: many fitness programs, so many diet programs. This is the 70 00:04:49,480 --> 00:04:52,360 Speaker 1: one way to eat. This is the only way to exercise. 71 00:04:52,400 --> 00:04:56,240 Speaker 1: The best way. No, the best way is a combination 72 00:04:56,279 --> 00:04:59,960 Speaker 1: of everything. It's excessive moderation, it's doing some ice atime, 73 00:05:00,480 --> 00:05:04,920 Speaker 1: it's doing some isometric and then you are going to 74 00:05:05,480 --> 00:05:10,840 Speaker 1: get this holistic total body strength. You're gonna be more stable, 75 00:05:10,960 --> 00:05:14,640 Speaker 1: have more core stabilization, and you're gonna have strength through 76 00:05:14,960 --> 00:05:20,000 Speaker 1: that full range of motion. Okay, And finally, adding these 77 00:05:20,000 --> 00:05:23,599 Speaker 1: type of isometric exercises into your workout routine makes it 78 00:05:23,640 --> 00:05:27,280 Speaker 1: more interesting. Okay, you're gonna do some movement, you're gonna 79 00:05:27,400 --> 00:05:31,159 Speaker 1: do some without movement. And finally you're going to be 80 00:05:31,720 --> 00:05:34,560 Speaker 1: as I call it, as strong as possible. You're going 81 00:05:34,600 --> 00:05:37,760 Speaker 1: to bulletproof your body. That's what I was trying to say, 82 00:05:37,800 --> 00:05:40,080 Speaker 1: because you're using your muscles in ways that you're not 83 00:05:40,160 --> 00:05:44,040 Speaker 1: used to. That's what it's all about, to challenge your body, 84 00:05:44,080 --> 00:05:47,200 Speaker 1: to change your body. So that's why we do planks 85 00:05:47,240 --> 00:05:51,000 Speaker 1: and bridges, but it's also why we do squats and 86 00:05:51,080 --> 00:05:55,239 Speaker 1: lunges and push ups. We want a mix of the two. 87 00:05:55,800 --> 00:05:59,839 Speaker 1: Then you will be as strong as possible, as healthy 88 00:05:59,880 --> 00:06:04,360 Speaker 1: as possible, as well balanced as possible, and I tend 89 00:06:04,400 --> 00:06:07,680 Speaker 1: to think it's more fun. So there you have it. Okay, 90 00:06:07,680 --> 00:06:11,880 Speaker 1: what are isometric exercises? Planks? Wall sits? Hey, if you 91 00:06:11,880 --> 00:06:13,840 Speaker 1: took two white dumbbells and you held them out from 92 00:06:13,880 --> 00:06:16,640 Speaker 1: your shoulders and and held you know, there's some workout 93 00:06:16,720 --> 00:06:20,159 Speaker 1: routines too. They like to use these super challenging It 94 00:06:20,240 --> 00:06:24,440 Speaker 1: starts to burn, but again you are stabilizing in that position, 95 00:06:24,960 --> 00:06:27,039 Speaker 1: so there is value to it. But we want to 96 00:06:27,040 --> 00:06:31,200 Speaker 1: do both types, isometric and isotonic because we live in 97 00:06:31,200 --> 00:06:33,800 Speaker 1: an isotonic world for the most part, but there are 98 00:06:33,880 --> 00:06:36,960 Speaker 1: times you just want to stabilize all right, So there 99 00:06:37,000 --> 00:06:41,760 Speaker 1: you have it. Fit tip. What are isometric exercises? Thank 100 00:06:41,800 --> 00:06:45,520 Speaker 1: you so much for listening. I am Tom Holland, exercise physiologist, 101 00:06:46,120 --> 00:06:50,600 Speaker 1: certified sports nutritionists and just lover of fitness. My goal 102 00:06:50,839 --> 00:06:54,880 Speaker 1: for you is to give you the best information so 103 00:06:55,000 --> 00:06:58,640 Speaker 1: you can have your best life. That's it. Okay, the 104 00:06:58,720 --> 00:07:01,240 Speaker 1: new book out, the micro work Plan if you're interested. 105 00:07:01,560 --> 00:07:03,560 Speaker 1: Lots of great short workouts you can do at home, 106 00:07:03,760 --> 00:07:07,200 Speaker 1: limited equipment. And that's what I do. Everything I talk about, 107 00:07:07,839 --> 00:07:10,800 Speaker 1: all the studies, all the clients. This is the world 108 00:07:10,880 --> 00:07:13,520 Speaker 1: I live in. I practice what I preach and I 109 00:07:13,560 --> 00:07:17,200 Speaker 1: want you to too to do so as well, because 110 00:07:17,440 --> 00:07:21,360 Speaker 1: that's where you will live your best life. Thank you 111 00:07:21,400 --> 00:07:23,960 Speaker 1: for listening. Again, if you could rate the show, please 112 00:07:24,000 --> 00:07:28,280 Speaker 1: do subscribe to the to the podcast, great guests, great 113 00:07:28,320 --> 00:07:32,280 Speaker 1: topics coming up, and thank you for listening. Yeah. There 114 00:07:32,280 --> 00:07:36,680 Speaker 1: are three things people, that we can control, how much 115 00:07:36,680 --> 00:07:39,000 Speaker 1: we move, what we put into our mouths, and our attitudes. 116 00:07:39,080 --> 00:07:40,720 Speaker 1: And I say that at the end of every single 117 00:07:40,760 --> 00:07:44,280 Speaker 1: show because it is so powerful and it should make 118 00:07:44,360 --> 00:07:48,160 Speaker 1: you feel pretty great, because it's all about control what 119 00:07:48,200 --> 00:07:49,840 Speaker 1: we can and what we can't. There's so much we 120 00:07:49,920 --> 00:07:53,880 Speaker 1: can't and those three things. That's amazing, all right. If 121 00:07:53,880 --> 00:07:55,800 Speaker 1: you want to reach out to me, tom h Fit 122 00:07:56,480 --> 00:07:58,960 Speaker 1: is my Twitter as well as my Instagram tom h Fit. 123 00:07:59,320 --> 00:08:03,000 Speaker 1: You can also go to fitness disrupted dot com. Thank 124 00:08:03,040 --> 00:08:06,960 Speaker 1: you for listening, have an awesome day, and believe in yourself. 125 00:08:13,640 --> 00:08:17,240 Speaker 1: Fitness Disrupted is a production of I heart Radio. For 126 00:08:17,320 --> 00:08:20,160 Speaker 1: more podcasts from my heart Radio, visit the i heart 127 00:08:20,240 --> 00:08:23,640 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 128 00:08:23,680 --> 00:08:24,440 Speaker 1: favorite shows.