While the lean lion of martial arts, Bruce Lee, toppled a towering Abdul-Jabbar, Russian circus ‘strong man’ Alexander Zass bent iron like a twig. The secret was isometrics, a unique, relatively lesser-known form of muscle training, known for its handiness and incredible overall benefits.
While in India, as in most parts of the world, the gym culture dominates the fitness scene, isometrics require absolutely no equipment, and can be practised just about anywhere, with often the same intensity as a gym workout. It’s a form of exercise known to be economical and simple, yet extremely effective.
Fitness enthusiasts shudder at the thought of spending a few days away from the gym, while travelling for work or leisure. “The absence of a gym does not mean one cannot maintain overall fitness. Isometrics, as simple as they may appear, require just a few feet of space, and one can work out the whole body with as much intensity as weight training. One can even practise them in a moving vehicle, an aircraft or in a hotel room,” explains one of India’s leading practitioners and teachers of isometrics, Binny Sreedharan of Mumbai’s Peak Performanz Gym.
Known to provide immense strength and muscle tone, isometrics are also practised by heavy-weight lifters and body builders while travelling, he says.
Isometrics are a type of resistance training workouts that comprise static exercises and call for zero movement of muscles. While one’s own body parts can provide resistance, walls, trees and bars are also often used for resistance. According to Sreedharan, while ‘yielding isometrics’ is when you hold the position of an isotonic exercise (like say, a bicep curl) in different angles, ‘overcoming isometrics’ calls for pushing immovable objects such as trees or walls.
A vast variety of isometrics can be practised for various muscle groups — chest, back, biceps, triceps, shoulders and legs. While one can begin with simple techniques, training from a qualified instructor can provide avenues to discover different improvisations. Many experts believe that unlike in gym workouts, the risk of injury is minimal while practising isometrics. Both men and women can incorporate isometrics as a part of their fitness routine.
Binny Sreedharan demonstrates a few simple isometric exercises that one can practise while travelling:
Chest:
Join both palms in a ‘namaste’ position and press them against one another without movement. Increase pressure, with each palm offering resistance to the other.
Hold a push-up midway, i.e., the arms must be brought to a 90-degree position.
Biceps:
With one arm in a 90-degree position, palm facing upwards, place the other palm on it and increase pressure with mutual resistance of both palms. (One can try this technique in different positions).
Shoulders:
Raise one arm sideways, and with either the forearm or the wrist against a pillar for support, resist while increasing pressure.
Back:
Holding the bark of a tree with both hands, push the legs forward, until your body tilts backwards. With both the hands, try to pull the body forward. The static resistance between the tilt and the pushing forward motion with help increase pressure.
Legs:
Hold a squat halfway. Make sure your toes do not cross your knees.
