The Benefits of Static Contraction Training
Static contraction training is considered a part of isometric exercises. It involves strenuous exercise routines that are aimed at strengthening the muscles and making the body fit. This type of training is a form of resistance training, and it is effective in improving physical endurance. Though it has been practiced for many years, it only became popular in recent times, and it is presently used by many fitness enthusiasts as well as professional athletes. Here are some of the known benefits of static contraction training.
Helps in Building and Toning Muscles
Static contraction training is effective in helping you tone and build muscles. It has been proven that a person who undergoes static contraction training for 10 weeks can gain up to 50% static strength, nine pounds of new muscle, one inch around the chest and ½ inch in the biceps. She can also lose about five pounds of fat. Some of the common exercises for static contraction training include bench presses, leg presses, weight lifting and other exercises that do not involve movement of the joints. Different exercises can be practiced to improve muscle gain in specific parts of the body.
Static contraction training has shown some amazing results in endurance building as well. The training requires you to lift weights and hold them for an extended period of time, and this can help improve endurance. In each exercise, you have to hold weights for 10 to 25 seconds, and the duration of the exercise and the weight can be increased after you have achieved better endurance.
Requires Less Time
While some traditional forms of exercise require hours of time, most of the exercises in static contraction training can be completed in a very short time period. By doing just 15 to 20 minutes of exercises a day for about six weeks, you can be assured that you will see some great results. Static contraction training can help you gain strength and muscles in a shorter time compared to other popular forms of training.
Ideal for Both Men and Women
Though body building is mostly associated with men, more women are becoming interested in gaining muscle. Static contraction training can help both men and women improve fitness and develop more muscles. Presently, there are many fitness trainers who are qualified to provide specialized training to target specific muscles in women. A wide range of static contraction exercises are available to help both men and women build, strengthen and tone different types of muscles in their bodies.
With static contraction training, you no longer have to undergo physically demanding and time consuming exercises to achieve your ideal body and fitness level. This type of training can give you better results with less work and in a shorter time. It’s not only for professionals; it is an ideal choice for anyone who wants to gain strength, lose weight or simply have a fit body. All you need is a good trainer and some perseverance, and you can have a fit body in just a month or two.
Understanding Static Contraction Training
Static contraction training focuses on a way of developing the most muscle mass and strength through the smallest amount of motion and time in the gym. Several studies and athletes have discovered positive results through literally using a static, zero range of motion exercise plan.
Defining Static Contraction
Static, another way of saying motionless or still, seems like an odd term to use when describing exercise. However, static contractions involve muscles exerting movement without the joints and ligaments moving far. Think of bench pressing heavy weight only a few inches off of the chest rather than extending all the way up into a locking position.
Muscles still contract even though the range of motion gets reduced exponentially. Research and multiple studies have shown that athletes increased both muscle strength and endurance through static contraction training. Multiple online resources along with printed documents provide accurate and thorough cases proving that the science behind static contraction training works.
Static Contraction Comparison
In normal full range of motion exercises, muscles either fully lengthen in eccentric contractions, or shorten through concentric contraction. Unlike these two types of contractions, the static variation uses limited motion in order to keep muscle fiber in a constant state of twitching movement.
After holding a heavy weight in a fixed position for a duration of time, the muscles begin to shake or wobble. This effect happens because the muscles constantly face a sense of strain and contraction in all directions, rather than moving straight up and down. This phenomenon helps muscles grow in size and density.
Examples of Static Contraction Exercises
Any normal exercise becomes part of a static contraction training regimen by simply adding more weighted resistance while taking away range of motion. For example, rather than squatting past the parallel point with moderate to lighter weights, more weight and less of a squatting distance will allow the exercise to turn static. In extreme cases, some individuals actually remain motionless while holding weight in certain positions; this truly replicates static exercise, since no motion happens whatsoever.
The principle objective for each exercise in static contraction training allows individuals to spend less time in the gym or at home on a weight set. The exercises involved in static training utilize a lower amount of repetitiveness, less overall movement and more weight. Rather than fully pressing dumbbells for shoulder or chest workouts, a heavier weight set gets partially pressed in order to stimulate muscle contraction while limiting range of motion.
Utilizing Static Contraction Training
Some athletes turn to static contraction training in order to save time. Others make the switch to heavier weight in order to increase muscle size, density and strength. Several athletic workouts implement the use of static contraction exercises paired with traditional full range of motion sets, in order to fully stimulate muscle fibers.
Power lifters and athletes interested in gaining strength often turn to static training for an extra boost. Such lifts like the bench press, traditional back squat and the dead lift require explosive technique, which directly ties in with the techniques used in static contraction lifts.