Static exercises: what they are for, what they develop and how they affect the figure

What are static exercises and why are they necessary?

Fitness trainer answers.

When we talk about getting in shape and improving our athletic performance, we immediately think of dynamic exercises. It is not for nothing that the motto of the Olympics became the words: “Faster. Higher. Stronger.” However, there are also static exercises. They are quite simple at first glance, but difficult to perform. And yet they are no less useful than dynamic ones.

supervisor and master trainer of the World Class gym.

Incorporating static exercises into a workout plan makes the workload more effective.

Static exercises, also known as isometric exercises, are contractions of a specific muscle over a long period of time. The athlete assumes a fixed position and holds it for as long as they can. In the process, the muscle tenses but does not change its length, move a joint, or relax until the end of the exercise. The point of static is to exert an extreme amount of force. Therefore, the longer the athlete holds the pose, the more effective the load becomes.

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How do muscles work?

Static exercises engage the red (slow) type of muscle fibers. It is the oxidative muscle fibers that make it possible to perform monotonous and prolonged exercises. They are worse for growth and work more for endurance.

In addition, static exercises strengthen the myofascia – the connective tissue surrounding the muscles and ligaments. As a result, the body’s ability to work in a connected and harmonious way is developed.

What are the benefits of static exercises?

They help with weight loss. These exercises utilize free fatty acids as a source of energy. This has a positive effect on getting rid of fat stores, as well as on the formation of firm and taut muscles.

Include in the work of a greater volume of muscle fibers. The benefits of static holding exercises extend to muscle relief and strength.

They improve posture. Static holding exercises engage muscle groups that help improve posture, especially in the shoulder blades, neck, mid and lower back.

Engage stabilizer muscles. Static helps engage muscle groups that are often missed in cardio or movement exercises such as cycling or running.

Help prevent injuries. Static holding exercises are a great way to warm up your muscles before working out, which can help prevent injuries.

However, despite the pros of these exercises, they do have limitations. Static is contraindicated for people with high blood pressure and pregnant women.

What is the best way to introduce such exercises into your workouts?

It is most effective to do static exercises together with dynamic exercises. For example, 20 squats and after them immediately for 15-20 seconds to fix in a half squat. Thus, the load and intensity increases. Static exercises can not be used constantly, they are designed only to bring variety in training. During their performance, the muscles receive too high a load, and they need more time to recover. Otherwise, the athlete risks overtraining.