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RESEARCH

Key Academic Research on Isometrics

A NUMBER OF RESEARCHERS HAVE OBSERVED THAT VERY LARGE AND RAPID INCREASES IN STRENGTH OCCUR AS A RESULT OF ISOMETRIC TRAINING.

Examples:

1) Lindh (1979) noted an increase of 30% in 5 weeks

2) Young (1985) noted an increase of 40% in 8 weeks

3) Thepaut- Mathieu (1988) reported an increase of 25 – 54% in 5 weeks

4) Weir (1995) found that strength increased by 27% in 6 weeks

BUILDING STRENGTH:

Scand J Rehabil Med. ;11(1):33-6, 1979vv
Increase Of Muscle Strength From Isometric Quadriceps Exercises At Different Knee Angles.
Lindh M.

Pflugers Arch. ; 405(4):384-8, December 1985
The Effects Of Two Forms Of Isometric Training On The Mechanical Properties Of The Triceps Surae In Man.
Young K, McDonagh MJ, Davies CT.

Journal of Applied Physiology Vol. 64 no. 4, 1500-1505, April 1988
Myoelectrical And Mechanical Changes Linked To Length Specificity During Isometric Training
C. Thepaut-Mathieu, J. Van Hoecke, B. Maton

Eur J Appl Physiol Occup Physiol. ;70(4):337-43, 1995
Effects Of Unilateral Isometric Strength Training On Joint Angle Specificity And Cross-Training.
Weir JP, Housh TJ, Weir LL, Johnson GO.

Int J Physiother. ;1(1): 10-16, 2014
Effect of isometric quadriceps strengthening exercise at multiple angles in knee joint among normal adults.
JibiPaul, Pradeep Balakrishnan.

The Journal of Physiology. ;391, pp. 1-11, 1987
Human muscle strength training: the effects of three different regimes and the nature of the resultant changes
By D. A. Jones and 0. M. Rutherford

The Journal of Applied Research. Volume 7, No.1, 2007
Muscle Strength Training and Weight Loss from a Combined Isometric Exercise and Dietary Program
Jerrold Petrofsky, Jennifer Batt, Ryan Jones, Vincent Kambe, Natalia Ushak, James P. Tucker, Luke Gentry, Tamara Billings, Shashi Gunda

Europ. J. Appl. Physiol. 40: 45, 1978
Effect Of Isometric Strength Training On Mechanical, Electrical, And Metabolic Aspects Of Muscle Function
Komi, P.V., Viitasalo, J.T., Rauramaa, R. et al.
DOI:10.1007/BF00420988

The Journal of Clinical Hypertension, 2010
Current Evidence on the Hemodynamic and Blood Pressure Effects of Isometric Exercise in Normotensive and Hypertensive Persons
Steven G. Chrysant, MD, PhD

Medicine & Science in Sports & Exercise, 2004
Transferability of Strength Gains from Limited to Full Range of Motion
Yaron Barak, Moshe Ayalon, Zeevi Dvir

5X MORE EFFECTIVE THAN COMMERCIAL EXERCISE GYM


The Journal of Applied Research Vol. 6, No. 4, 2006
Muscle Use During Isometric Cocontraction of Agonist-Antagonist Muscle Pairs in the Upper and Lower Body Compared to Abdominal Crunches and a Commercial Multi Gym Exerciser
Jerrold Petrofsky, Jennifer Batt, Hye Jin Suh, Ryan Jones, Natalia Ushak, James P.Tucker, Luke Gentry, Vincent Kambe, Tamara Billings

ACCELERATE FAT BURNING & WEIGHT LOSS

Annals of Biological Research, 2 (1):83-87, 2011
The Effects Of Isometric Exercising Method On Under-Skin Fat Rate In Nonathlete Boy Students Of Islamic Azad University
Mohammad Dehghanpor, Amineh Sahranavard and Alireza Lotfi

Annals of Biological Research, 2 (4):455-459, 2011
The Effect Of Three Different Exercising Methods On Under-Skin Fat Rate In Non-Athlete Males
Mohammad Dehghanpor, Mir Hamid Salehian, Ali Ojaghi, Amineh Sahranavard

The Journal of Applied Research. Volume 7, No.1, 2007
Muscle Strength Training and Weight Loss from a Combined Isometric Exercise and Dietary Program
Jerrold Petrofsky, Jennifer Batt, Ryan Jones, Vincent Kambe, Natalia Ushak, James P. Tucker, Luke Gentry, Tamara Billings, Shashi Gunda

SAVE TIME

The Journal of Applied Research Vol. 6, No. 4, 2006
Muscle Use During Isometric Cocontraction of Agonist-Antagonist Muscle Pairs in the Upper and Lower Body Compared to Abdominal Crunches and a Commercial Multi Gym Exerciser
Jerrold Petrofsky, Jennifer Batt, Hye Jin Suh, Ryan Jones, Natalia Ushak, James P.Tucker, Luke Gentry, Vincent Kambe, Tamara Billings

INCREASED ENERGY

Journal of Applied Physiology Vol. 89 no. 3, 977-984, September 1st 2000
Resistance Training Increases Total Energy Expenditure And Free-Living Physical Activity In Older Adults
Gary R. Hunter, Carla J. Wetzstein, David A. Fields, Amanda Brown, Marcas M. Bamman

Europ. J. Appl. Physiol. 40: 45, 1978
Effect Of Isometric Strength Training On Mechanical, Electrical, And Metabolic Aspects Of Muscle Function
Komi, P.V., Viitasalo, J.T., Rauramaa, R. et al.
DOI:10.1007/BF00420988

LOWERED BLOOD PRESSURE

Journal of the American Heart Association: Volume 89, Issue 3, 327–334, March 2014
Exercise Training for Blood Pressure: A Systematic Review and Meta-analysis
Veronique A. Cornelissen, PhD; Neil A. Smart, PhD

Eur J Appl Physiol 116: 1289–1296, 2016
Isometric Exercise Training Lowers Resting Blood Pressure And Improves Local Brachial Artery Flow-- Mediated Dilation Equally In Men And Women
Mark B. Badrov, Shane R. Freeman, Mary Ann Zokvic, Philip J. Millar, Cheri L. McGowan

Mayo Clin Proc. 89(3): 327-334, March 2014
Isometric Exercise Training for Blood Pressure Management: A Systematic Review and Meta-Analysis
Debra J. Carlson, BHlthSc; Gudrun Dieberg, PhD; Nicole C. Hess, BPsych(Hons); Philip J. Millar, PhD; and Neil A. Smart, PhD

The Journal Of Clinical Hypertension: Vol. 12 No. September 2010
Current Evidence on the Hemodynamic and Blood Pressure Effects of Isometric Exercise in Normotensive and Hypertensive Persons
Steven G. Chrysant, MD, PhD

Open Access Journal of Sports Medicine: 4 33–40, 2013
Double-Leg Isometric Exercise Training In Older Men
Anthony W Baross, Jonathan D Wiles, Ian L Swaine

Journal of the American Geriatrics Society: December 1971
Brief Maximal Isometric Exercise In Hypertension
Broino Kiveloff M.D., Olive Huber Ph.D

INCREASE BONE DENSITY

Prev Med. 33(5): 503-13, November 2001
Potential Health-Related Benefits of Resistance Training
Richard A. Winett, Ph.D., and Ralph N. Carpinelli, Ed.D.

Australian Journal of Basic and Applied Sciences, 5(12): 981-985, 2011
The Effect of Isometric Training on Prevention of Bone Density Reduction in Injured Limbs During a Period of Immobilization
Mohammad Reza Yousefi, Nassour Ahmadi, Mohammad Reza Abbaszadeh, Kaveh Kheybari, Ahmad Valizadeh and Mohammad Nasiri

Osteoporosis International: Volume 17, Issue 8: 1225-1240, August 2006
High-Intensity Resistance Training And Postmenopausal Bone Loss: A Meta-Analysis
M. Martyn-St James, S. Carroll

LOWER CHOLESTEROL

The Journal of Applied Research. Volume 7, No.1, 2007
Muscle Strength Training and Weight Loss from a Combined Isometric Exercise and Dietary Program
Jerrold Petrofsky, Jennifer Batt, Ryan Jones, Vincent Kambe, Natalia Ushak, James P. Tucker, Luke Gentry, Tamara Billings, Shashi Gunda

BOOST ENDURANCE

Europ. J. Appl. Physiol. 40: 45, 1978
Effect Of Isometric Strength Training On Mechanical, Electrical, And Metabolic Aspects Of Muscle Function
Komi, P.V., Viitasalo, J.T., Rauramaa, R. et al.
DOI:10.1007/BF00420988

REDUCED PAIN

Journal of Physical Activity and Health, 2014
Effects of Stabilization Exercises on Health-Related Quality of Life in Women With Chronic Low Back Pain
Maria Moussouli, Symeon P. Vlachopoulos, Nikolaos D. Kofotolis, Yannis Theodorakis, Paraskevi Malliou, and Eleftherios Kellis

BMC Cancer, 14:67, 2014
Feasibility of Isometric Spinal Muscle Training In Patients With Bone Metastases Under Radiation Therapy - First Results Of A Randomized Pilot Trial
Harald Rief, Georg Omlor, Michael Akbar, Thomas Welzel, Thomas Bruckner, Stefan Rieken,
Matthias F Haefner, Ingmar Schlampp, Alexandros Gioules, Daniel Habermehl, Friedbert von Nettel- bladt and Jürgen Debus

Pain, 64 415-423, 1996
Modulation Of Pressure Pain Thresholds During And Following Isometric Contraction In Patients With Fibromyalgia And In Healthy Controls
Eva Kosek Jan Ekholm and Per Hansson

Pain 118, 2005
Isometric Exercise Has Opposite Effects On Central Pain Mechanisms In Fibromyalgia Patients Com- pared To Normal Controls
Roland Staud, Michael E. Robinson, Donald D. Price

Official Journal of the American College of Sports Medicine, 2013
Pain Relief after Isometric Exercise Is Not Task-Dependent in Older Men and Women
Kathy J. Lemley, Breanna Drewek, Sandra K. Hunter, And Marie K. Hoeger Bement

Isokinetics and Exercise Science 19 207–214, 2011
The Effect Of Early Isometric Exercises On Clinical And Neurophysiological Parameters In Patients With Sciatica: An Interventional Randomized Single-Blinded Study
Juliusz Huber, Przemysławlisinski, Wodzimierz Samborski and Marcin Wytrazek

American Journal of Lifestyle Medicine: Vol 4, No 5, May 2010
Mental Health Benefits of Strength Training in Adults
Patrick J. O’Connor, PhD, Matthew P. Herring, MS, and Amanda Caravalho

BAD HABIT RELIEF (SUCH AS SMOKING)

Society for the Study of Addiction, 2009
Effect Of Isometric Exercise And Body Scanning On Cigarette Cravings And Withdrawal Symptoms
Michael Ussher, Mark Cropley, Sally Playle, Roshane Mohidin and Robert West

Hum Psychopharmacol Clin Exp; 21: 39–46, 2006
Acute Effect of Isometric Exercise on Desire to Smoke and Tobacco Withdrawal Symptoms
Ussher M, West R, Doshi R, Sampuran AK.

MENTAL HEALTH (BETTER SLEEP, REDUCED ANXIETY, DEPRESSION AND FATIGUE)

American Journal of Lifestyle Medicine: Vol 4, No 5
Mental Health Benefits of Strength Training in Adults
Patrick J. O’Connor, PhD, Matthew P. Herring, MS, and Amanda Caravalho

IMPROVE RANGE OF MOTION

International Journal of Physical Medicine & Rehabilitation 1:5, 2013
Physical Therapy and Rehabilitation after Rotator Cuff Repai: A Review of Current Concepts
Austin Vo, Hanbing Zhou, Guillaume Dumont, Simon Fogerty, Claudio Rosso and Xinning Li

Journal of Applied Philosophy, 1988
Myoelectrical and Mechanical Changes Linked to Length Specificity During Isometric Training
Thépaut-Mathieu C, Van Hoecke J, Maton B.

Journal of Strength & Conditioning Research, February 2002
Effects of Resistance Training on the Sit-and-Reach Test in Elderly Women.
Barbosa, Aline Rodrigues; Santarém, José Maria; Filho, Wilson Jacob; De Fátima Nunes Marucci, Maria

Science of Flexibility, p.162- 164, 1996
Michael J. Alter
ISBN 10: 0736048987

Journal of Strength and Conditioning Research, 17(2), 374–378, 2003
Adding Weights to Stretching Exercise Increases Passive Range of Motion for Healthy Elderly
Ann Marie Swank, Daniel C. Funk, Michael P. Durham, And Sherri Roberts

IMPROVE STAMINA

Journal of the American Geriatrics Society: July 1983
Isometrics Can Counteract the Effects of Disuse
Broino Kiveloff M.D. Associate Chief Department of Rehabilitation Medicine The New York Infirmary

Prevention magazine, February 1983
http://www.flaxoflife.net/i/ui/143225/f/A_60-Second_Shortcut_to_Vitality.pdf

Eur J Appl Physiol 112:4151–4161, 2012
Isometric Strength Training Lowers the O2 Cost of Cycling During Moderate-Intensity Exercise
Zoladz JA, Szkutnik Z, Majerczak J, Grandys M, Duda K, Grassi B.

REHABILITATION

Current Orthopaedic Practice: Vol. 24 - Issue 1: p 79–83, January/February 2013
Shoulder Rehabilitation in Glenohumeral Instability
Lervick, Gregory N.

Medicine & Science in Sports & Exercise, 2004
Transferability of Strength Gains from Limited to Full Range of Motion
Yaron Barak, Moshe Ayalon, Zeevi Dvir

INJURY PREVENTION

Journal of Electromyography and Kinesiology: Official Journal of the International Society of Electro- physiological Kinesiology 24(1), 2013
The Effects of Isometric and Isotonic Training On Hamstring Stiffness and Anterior Cruciate Ligament Loading Mechanisms
J. Troy Blackburn, Marc F. Norcross

Australian Journal of Basic and Applied Sciences, 5(12): 981-985, 2011
The Effect of Isometric Training on Prevention of Bone Density Reduction in Injured Limbs During a Period of Immobilization
Mohammad Reza Yousefi, Nasoor Ahmad, Mohammad Reza Abbaszadeh, Sina Rokhsati

YOUTH ATHLETE IMPROVEMENT

Journal of Sports Sciences 31(1), September 2012
Explosive Force Production During Isometric Squats Correlates with Athletic Performance in Rugby Union Players
Tillin NA, Pain MT, Folland J.

The Journal of Sports Medicine and Physical Fitness 53(5):573-81, October 2013
Relationships of Isometric Mid-Thigh Pull Variables To Weightlifting Performance
Beckham G, Mizuguchi S, Carter C, Sato K, Ramsey M, Lamont H, Hornsby G, Haff G, Stone M.