Now aware of the term isotonic exercise? Worry not! We have covered it for you in our post. It is an important form of exercise that offers so many health benefits. Isotonic exercise is one of the best forms of exercise that you enjoy and can do regularly. The maximum benefits can be harvested by those who incorporate a variety of activities. Isotonic exercises are also easy to do and let you enjoy optimal health. In this post, you will explore different forms of isotonic exercise and how it can improve your overall health. Let’s start!
Isotonic Exercise: An Overview
Isotonic exercise is a motion that involves muscles over a range of motion to resist weight, creating a shift in the length of the muscle. In isotonic exercise, we generally think of muscles shortening, as though you are lifting a dumbbell for a bicep curl or growing into a sit-up. It is called the contraction of concentric muscles. However, eccentric muscle contractions, such as constantly stretching the arm or lowering to the ground when resisting the gravity pull, are also important forms of this exercise.
It will help to improve muscle mass and strength and get the best results from your isotonic exercise by including a mixture of these types of movements.
Some Common Isotonic Exercises
Aerobic activities are all called isotonic exercises, such as walking, biking, hiking, swimming, skiing, and dancing. Resistance training movements, such as squats, push-ups, pull-ups, bench presses, deadlifts, and bicep curls, also require movement.
Isotonic exercise also provides daily activities such as house sweeping, lawn mowing, and gardening. There is no need for isotonic exercise to be dull! It can be an experience and a way to play while having important exercise every day. Below are some common types of isotonic exercises you can start practicing:
One instance of an isotonic exercise is push-ups. You don’t even need push-up equipment, so it’s easy to do it anywhere.
This exercise can enhance the strength of the muscles of the chest and arm while recruiting core muscles as well, so working multiple muscles is a great exercise.
2: High-Intensity Push-Ups
You can include equipment such as medicine balls and BOSU balls to improve the strength of your exercise if daily push-ups do not feel like a real challenge anymore.
Lowering the stability increases the strength, as in any isotonic exercise. Practice proper form and shift to get the best results slowly and with intent.
Although you may recall some examples from your school gym class of isotonic exercise, these exercises are perfect for all ages.
On monkey bars, pull-ups can be carried out as your kids play nearby, or buy a pull-up bar at home for a doorway. If you’re not quite able to totally pull up your body weight, you can also use a pull-up assistance system at the gym.
4: Resistance Bands
Resistance bands move more quickly than weights, so take these bands with you to blend into an isotonic workout if you are on the road a lot. For both lower and upper body workouts, resistance bands are flexible and reliable.
5: Crunches for Abs
Sit-ups and crunches are a good type of isotonic exercise that needs no equipment, targeting your heart. Withstanding crunches or other core movements, you can also hit your core if you don’t like the typical workout.
6: Alternating Lunges
Your glutes and thighs will be strengthened by lunges. They’re quick to do, but when you move forward or backward, you can challenge yourself more by keeping hand weights in each hand. Include hammer curls or overhead presses with the weights for even more added difficulty as you drop into the lunge.
Squats with or without weights help build strength and stamina. By attempting squat jumps, add an aspect of aerobic training or increase the difficulty of squats by adding a barbell or other weight form. Doing squats like a BOSU on an uneven surface often greatly increases the intensity.
8: Equipment Assisted Exercise
Isotonic exercises can be given by weight machines at the gym. Without fear of losing equipment or causing damage, many people choose devices so that they can raise their weight. Although gym equipment is easy, it is not the best way to develop functional strength. To get stronger and more stable, a step toward free weights.
Benefits of isotonic exercise
Now that you know about the isotonic exercises, below is the list of their main advantages:
1: Improves Cardiovascular Health
Isotonic exercise helps to enhance the cardiovascular system as it contributes to improved intake of oxygen, heart rate, amount of stroke, cardiac production, and muscle endurance, thus reducing the risk of heart disease.
2: Increases Bone Density
Isotonic exercise often increases the density of the bone due to consistent tension, causing the development of new bones. Stronger bones mean that a fractured bone will make you less likely to suffer.
3: Burns Calories And Reduced Blood Cholesterol
Isotonic exercise often removes calories and increases substantial levels of well-being, such as levels of cholesterol and blood sugar.
4: Strengthens Muscle
Furthermore, it also helps to develop larger, stronger muscles, allowing you to withstand the strain, sprain, fracture, and fall injuries. The more you indulge in isotonic exercise, the better it is going to get.
Difference Between Isotonic, Isomeric, And Isokinetic Exercises
When all these exercises have the same prefix, they can often be perplexing to differentiate. One way to remember their differences is to look at the meaning of the original Greek roots of each word.
- The word Isometric means “the same length.” In this form of exercise, your muscles should not get longer or shorter by bending a joint.
- Isotonic means “same tension.” In this form of exercise, the weight on your muscles stays the same.
- Isokinetic means “same speed.” In this exercise, you have to maintain your muscles contracting at the same speed throughout the workout.
This post elaborates on Isotonic exercise, its different forms, and its multifaceted benefits. Furthermore, if you are confused between the isotonic, isometric, and isokinetic exercises, this post can be helpful. To find more similar posts, go to check our blog section.