How to Build Endurance with Isometrics


Many of us know the feeling of walking up a flight of stairs and having to stop and catch your breath, or dreading starting that workout on the treadmill – because you know how fast it’ll tire you out. Although common, getting winded is definitely an indication that it’s probably time to ramp up those endurance-building exercises.

A common misconception is that to increase your endurance, you should be doing all-cardio-all-the-time. But in reality, you don’t need to run like you’re training for a marathon to boost your stamina. Isometric holds build muscular endurance and give you your daily dose of cardio, no running required.

Why Isometrics Is Great for Endurance

You might be thinking there’s no way to build endurance while barely moving. However, isometrics is actually one of the best ways you can increase stamina. In fact, because isometrics relies on resistance, it gets your heart pumping even more than traditional exercise and can help improve flexibility.

Resistance is also great for targeting specific muscle groups and working on them until they are fatigued. This focus helps you learn to utilize the right muscles for certain movements, helping to strengthen the essential muscles you’ll actually use. It’s not always about having more muscle, but about fully utilizing the muscle you already have, and isometrics will do just that.

Isometric muscle exercises themselves are endurance training. You’re holding a move for as long as you can before your muscle is fatigued – so the more isometrics you practice, the longer you’ll be able to hold that plank. To get you started, here’s some isometric muscle exercises that’ll leave you feeling like you just finished a run on the treadmill.

Tuck Crush

This full-body hold will definitely get your heart pumping. Your abs, arms and legs will be feeling strong in no time!

How to do it:

  • Begin on your hands and knees
  • Place Activ5 underneath your right palm
  • Straighten your legs, keeping them hip-width apart
  • Tuck your right knee to your right elbow
  • Press Activ5 as you squeeze your core and leg muscles
  • Repeat on opposite side

Boat Pose

Working your core, obliques and hip flexors, boat pose will leave you sweating and ready to tackle any set of stairs.

How to do it:

  • Begin seated on the ground with knees bent, hip-width apart
  • Place Activ5 between both palms, and extend your arms out in front of you
  • Slightly lean back, keeping your back straight, chest open, and core tight
  • Press Activ5 as you squeeze your core

Squat Crush

Regular endurance-building will help you improve the health of your lungs and heart. This exercise will really test your limits – just remember to breathe!

How to do it:

  • Place Activ5 under your right heel
  • Squat back and down as if you are sitting in a chair, keeping your knees over your ankles
  • Press your right heel into Activ5 as you squeeze your glutes
  • Keep your left heel firmly on the ground
  • Repeat on opposite side

You don’t have to be a runner or athlete to get tons of benefits from increasing your endurance. Regular stamina-boosting workouts will improve your overall health, plus make that difficult hike or new exercise program a lot easier.

The Activ5 smart isometric training device makes it easy and convenient to work cardio into your everyday life. When paired with the app for iOS or Android, you can keep track of data like strength and heart rate in real time and even see how your progress improves as you go. Along with daily habits like taking the stairs or walking when possible, isometrics will go a long way in improving your endurance.

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