Isotonic exercise: Benefits and examples

Isotonic exercise: Benefits and examples | XpertsReviews.com

Isotonic exercise is a form of strength training that is beneficial for those looking to build muscle and lose weight. Exercises like lunges and squats fall under this type of training.

If you like to work out, your fitness routine probably includes exercises like squats, lunges, and push-ups. These are all examples of isotonic exercise, a form of strength training in which muscles must resist weight through a range of motion. This type of training is not only good for improving physical strength, but also for flexibility and balance. It is also an effective way to burn calories and get rid of excess body fat. As you explore the benefits of isotonic exercise, know which movements you can include in your fitness program.

What is isotonic exercise?

It is an exercise that involves contracting and shortening muscles through a variety of movements, including those of the joints. “During this type of training, the body’s muscles change length depending on the movement to create and support joint movement with a constant load or weight,” explains fitness expert Aman Puri. This type of exercise overcomes resistance, where the body’s muscles maintain a constant level of tension or load during this movement.

This usually includes exercises like push-ups and running or even everyday tasks like cleaning or carrying groceries. Isotonic exercise can also be performed with equipment including weight lifting machines, dumbbells, and resistance bands.

Isotonic exercise can build strength. Image courtesy: Adobe Stock

What are the benefits of doing isotonic exercises?

1. Strengthens muscles and endurance

This type of exercise increases muscle strength and challenges muscles by focusing on repetitive movements that improve endurance and overall strength. “In isotonic exercise, muscles relax and contract through different ranges of movement, thus acquiring a greater capacity to manage repetitive and sustained movements,” explains the expert. Isotonic exercise can improve muscle tone, increase physical power and help build muscle, according to a study published in Health care in 2022.

2. Improves flexibility and joint mobility

Isotonic exercise includes movements from a varied range of motion, which improves joint flexibility and mobility. In a 2022 study, published in Applied sciencesIsotonic exercise has been shown to improve flexibility.

3. Promotes blood circulation

Isotonic exercises like running that involve dynamic, repetitive movements promote cardiovascular health. “This improves blood circulation and oxygenation, which can improve heart health.” Pumping blood can also reduce the risk of stroke,” says Puri.

4. Improves balance and coordination

In this type of exercise, the muscles are worked in a controlled and repetitive manner, which improves neuromuscular control. “This controlled movement leads to balanced and better coordination by improving and stabilizing the muscles, flexing the joints, thereby improving the overall movement of the body,” explains the expert.

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5. Helps manage weight

It helps improve metabolism and promote fat burning because they involve multiple muscle groups and require repetitive activity that helps burn more calories. The squat, a popular movement, is an example of an isotonic exercise. In a 2013 study, published in the Journal of Sports Science and MedicineResearchers found that squat training significantly reduced body fat and increased participants’ lean mass.

What is the difference between isometric and isotonic exercises?

  • This can be beneficial for building muscle mass and improving power and endurance. “On the other hand, isometric exercise can be beneficial for toning or for those recovering from an injury, as they do not involve loading the muscles or increasing muscle tension,” explains the expert.
  • When performing isotonic exercise, muscle length is shortened with constant tension or weight. On the other hand, when performing isometric exercises, muscle length does not change as tension increases.
  • Additionally, isotonic exercises involve joint movements while isometric exercises do not involve any joint movements.

What are examples of isotonic exercises?

1. Lunges

  • Take a step forward with one of your legs then gradually lower your hip with both knees bent at about 90 degrees.
  • Push your body through the front foot to return to the starting position and repeat with your other leg.

2. Squats

  • Stand with your feet shoulder-width apart.
  • Bend your knee, lower your hips and keep your back straight.
  • Continue to lower your hips until your thighs become parallel to the floor.
  • Raise your body back to a standing position while straightening your knees.

Read also: 10 Benefits of Squats — and 7 Squat Variations to Add Variety to Your Fitness Routine

3. Push-ups

  • To perform push-ups, start in plank position. Place your hands a little wider than shoulder-width apart.
  • Lower your body by bending both elbows until your chest is near floor level.
  • Raise your body, keeping your back straight.
  • Straighten your elbows as you lift your body and return to the starting position.

4. Kettlebell swings

  • In this isotonic exercise, first hold the kettlebell weight with both hands, then stand with your feet shoulder-width apart.
  • Gradually bend your knees and swing the kettlebell between your two legs, moving your hips forward as you try to swing the kettlebell up to chest level.

5. Leg press

  • It is performed with the leg press. Sit with your feet shoulder-width apart on the platform of the machine.
  • Extend your legs upward, pushing the platform up.
  • Gradually bend your legs back, reducing the weight.
Isotonic exercise
Do jumping jacks to gain strength and lose weight. Image courtesy: Adobe Stock

6. Jumping jacks

  • Jumping jacks require no equipment. All you need to do is hold your arms outstretched.
  • Start jumping by spreading your feet apart and raising both arms above your head in alternating movements.
  • Step back again to return to the upright position.

7. Deadlift

  • To perform this exercise, stand with your feet and hips aligned at the same width.
  • Grasp the bar with both hands in front of your thighs and begin to lift the bar while bending your knees and lowering your hips.
  • Lift the weight holding the bar, then lower the bar to the floor, keeping your back straight.
  • After that, return to the standing position by straightening your knees and hips.

8. Mountain climber exercise

  • Start in plank pose with your arms extended on the floor and extending your legs back supported by your toes.
  • Bring your knees forward close to your chest and alternate legs.

Who should avoid doing isotonic exercises?

“Everyone can perform some form of isotonic exercise regularly,” says Puri.

  • Since isotonic exercise also involves weights, people with sprains, muscle tears, or bone injuries involving fractures and dislocations should avoid doing intensive form as this could increase the risk of injury.
  • People with cardiovascular problems like heart disease and high blood pressure should consult their doctor, as doing isotonic exercise can increase blood pressure.

Isotonic exercise, a form of resistance training, is a great way to improve muscle strength and endurance. So, opt for exercises like lunges and deadlifts to stay strong and fit.

Related FAQs

Is yoga isotonic or isometric?

Yoga primarily involves isometric movements. Isometric muscle contractions can be seen in asanas like uttanasana (standing forward bend) and dandasana (stick pose), where leaving the plank position results in lengthening of the muscles and movements of the joints while resisting gravity.

Is jumping isotonic?

Yes, jumping is an isotonic exercise because it involves changing muscle length with moving muscle resistance. Jumping is also known as a plyometric strengthening exercise and helps increase isotonic movements involving muscle contractions. This particularly improves vertical jumping ability.

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