Benefits of isokinetic exercise and how to do it | XpertsReviews.com

Your fitness routine probably has strength training exercises because they can help build muscle mass. Regular exercises such as pumps, boards and squats can also provide physical strength. But if you want to train to recover from an injury and improve muscle mass, opt for isocinetic exercise. This type of force training is done with specialized equipment available in rehabilitation centers. Here, the speed of movement remains constant, but the resistance varies. It is beneficial for strengthening muscles and improving joint stability.

What is isocinetic exercise?

It is a type of strength training where the speed of movement is controlled and remains constant throughout the amplitude of the movements. “The resistance is adjusted in the isocinetic exercise based on the force applied by the person who executes it, ensuring that the speed of the movement remains coherent,” explains the physiotherapist Priyanka Khanna.

This type of exercise is generally carried out using specialized equipment, such as isocinetic machines, which automatically adjust resistance to correspond to the force exerted by the user. These machines are generally used in rehabilitation and sports training. Isocinetic exercise is often used for rehabilitation and recovery, according to research published in the Journal of EXERFUS REHABILITATION In 2015. It can be beneficial for people with arthritis or who have undergone muscle injuries.

What are the advantages of isocinetic exercise?

Isocinetic exercise can help you in many ways. Here is why we must practice it:

1. Improvement of muscle strength

Isocinetic exercise provides constant resistance throughout the range of movements, allowing muscles to operate at their optimal capacity. This helps strengthen strength and muscle endurance. He is beneficial for athletes and people who recover from injuries. “This can also be done by those who seek to increase their muscle strength and endurance in a controlled environment,” explains the expert. A 2016 study, published in the Journal of Sports Science & Medicinehas shown that six weeks of isocinetic multiple joint exercise increased muscle and endurance in women.

2. Prevention and rehabilitation of injuries

Controlled speed and adjustable resistance make isocinetic exercise a safe and effective means of strengthening muscles without too stressful. It is particularly useful for preventing injuries and helping rehabilitation after surgeries or injuries. During research in 2024, published in the International Sports Physical Therapy JournalIsocinetic exercise has proven to be effective for the rehabilitation of people with knee injuries.

3. Improvement of the amplitude of movements

Isocinetic exercise improves joint flexibility and the overall amplitude of movements. This helps reduce rigidity and increase functional movement. “Individuals with joint stiffness, arthritis or those who wish to improve their flexibility and joint mobility can benefit from this exercise,” explains Khanna.

4. Better stability and joint function

Isocinetic exercise strengthens muscles around key joints such as knees, shoulders and hips, improving their stability and function. This can reduce the risk of joint instability or discomfort. This type of exercise is ideal for people with weak or unstable joints, individuals recovering joint injuries and older adults seeking to maintain joint health.

5. Balanced muscle development

Isocinetic machines offer coherent resistance, they therefore guarantee that the concentric (shorting) and eccentric (elongation) muscle contraction phases are also targeted. “This helps to balance muscle development and reduces the risk of muscle imbalances,” said the expert.

Isocinetic exercise examples

Wondering how to include these exercises in your diet? Here are some options:

1. Leg press

• Sit on an isocinetic leg press with your feet on the platform, with shoulder width.
• Moat the platform from you, by fully extending your legs while keeping a stable speed controlled by the machine.
• Return slowly to the starting position and repeat the movement.

2. Curl of the hamstrings

• Lie face down on an isocinetic curl machine, adjusting the cushion so that it adapts just above your heels.
• Flex your knees to bring your heels to your glutes, maintaining the constant speed defined by the machine.
• Return slowly to the starting position and repeat.

3. Biceps curl

• Sit on the curling machine with the isocinetic arm with the upper arms resting on the pads.
• Enter the handles and loop them towards your shoulders, ensuring that you maintain a coherent speed as controlled by the machine.
• Return the handles slowly to the starting position and repeat.

4. Press in the chest

• Sit on an isocinetic thoracic press machine with your feet flat on the ground and your back against support.
• Enter the handles and press them forward at a constant speed, focusing on the thrust with your chest, shoulders and triceps.
• Return slowly to the starting position and repeat.

5. Abduction / Adduction of the shoulder

• Stay or sit on an isocinetic machine designed for shoulder movements (abduction / adduction).
• For the removal, extend your arms to the side, moving them away from your body, maintaining a constant speed.
• For more, bring your arms back to your body, again to a coherent speed defined by the machine.
• Repeat the movement.

Are there risks involved during isocinetic exercise?

Although there are many advantages of this exercise, you must also be aware of the possible risks:

• Overexation: Despite the controlled nature of isocinetic exercise and a low risk of injury, overexation can cause muscle tension.
• Incorrect parameters: The poor adjustment of machine settings, such as incorrect resistance levels during isocinetic exercise, could cause ineffective training or injuries.
• Can strive the heart: Intense strength training can exert unnecessary pressure on the cardiovascular system, which makes it inappropriate for people with heart disease.

Isocinetic exercise offers a controlled and effective approach to muscle strengthening, injury recovery and joint health. It is great for athletes, people who undergo rehabilitation or those who want to maintain common health.