Isometric and isotonic exercises - how do they differ and are they worth doing?

What are isotonic exercises?

Isotonic exercises are a type of training during which it comes to rhythmic lengthening and contraction of muscles within the active part of the body, without changing the tension during movement.

This means that, during the isotonic exercises, muscles can contract and shorten or lengthen under constant load - the length of the muscle can vary, but the load during exercise is always the same.

Therefore, can be distinguished two types of isotonic contractions, namely:

concentric - the muscle contracts and shortens during exercise under constant load, for example when lifting weight,
eccentric - the muscle contracts and lengthens during exercise under constant load, for example when returning to the starting position after lifting weight.

Examples of isotonic exercises

Among the isotonic exercises can be distinguished many well-known activities, such as:

sit-ups,
push-ups,
deadlift,
squats,
chin-up on the bar,
weightlifting.

Effects of isotonic exercises

Isotonic exercises can improve muscle endurance as well as increase blood supply. They can also contribute to increased strength and muscle mass.

In addition, isotonic exercises can accelerate the metabolism, positively affect joints and enable to sculpt particular parts of the body.

They are especially recommended among swimmers, kayakers, and volleyball players, as well as among people who care about comprehensive training, which can support increasing strength and muscle mass.

Isotonic exercises can be helpful after injuries and accidents, as they can support the improvement of muscle strength and joints damaged as a result of injury.

What are isometric exercises?

Isometric exercises are a type of training in which the muscle retains the same length.

In this type of exercise, are used changes in muscle tone, while maintaining a constant length of muscle fibers, without making movement in the joint. The muscles involved during exercise always remain the same length.

Can be distinguished three types of isometric training, namely:

Iso Press - static maintenance of the body in one position for a specified period of time,
Iso Hold - static pushing or pulling away an object,
Iso Contrast - stopping for a moment in a position while performing intense exercises.

Examples of isometric exercises

Among the isometric exercises can be distinguished activities, such as:

plank,
lifting the hips in the supine position,
maintaining pull-up on the bar,
side plank,
lifting of arms and legs in supine position,
standing calf raises,
squat with back support,
lunges.

Effects of isometric training

Isometric exercises can increase muscle endurance and stretch, and what's more, they can affect the development of better muscle sensation and the right base of the body.

Isometric training can also strengthen ligaments and joints and affect the shape of the figure. It can also contribute to increasing the static strength of muscles and delaying muscle weakness and atrophy among immobilized people.

In addition, it can reduce swelling, stagnation of venous blood and support muscle pump. As if that were not enough, isometric training can alleviate the effects of long-term immobilization, among others, after removing the cast.

The advantage of isometric exercise is also the fact that it can be performed anywhere, and the whole training does not require specialized equipment - mainly the resistance of own body is used, although to diversify the exercises, can also use dumbbells or a bar.

Isometric training - for who is it recommended?

Isometric exercises can be performed by everyone, regardless of the level of training. Such training is especially recommended for people who are struggling with impaired muscle sensation, as well as deep muscle atrophy. Activity can also be a good solution among people who cannot perform intense movements.

Because performing isometric exercises does not require moving the joint, the risk of damage to joint structures or the occurrence of pain is small. Isometric training can be performed during rehabilitation, in cases of injuries to tendons or bone structures, as well as in pain syndromes. After injuries, it is always worth doing exercises under the supervision of a physiotherapist.

Isotonic a isometric training

Isotonic and isometric exercises are two types of training that complement each other. Performing both forms of activity can maximize the benefits and diversify and enrich training.

The difference between isotonic and isometric exercises is that during isotonic exercises, the length of the muscle changes, but its tension does not change. In turn, during isometric training, muscle tension changes, but the length remains the same.

During training, it is worth to perform on both isotonic and isometric exercises, because both types of physical effort may have some benefits and can bring the athlete closer to achieving the training goal.

Isotonic training can use the movements that we perform every day, and in addition can support the build of muscle mass and strength and the reduction of body fat. Isometric exercises can improve daily functioning and support physical regeneration, and be a valuable aspect of rehabilitation after injuries. Isometric training can also support the maintenance of muscle mass or reduce the risk of muscle atrophy.

Therefore, as far as possible, it is worth combining isotonic and isometric exercises, because in this way you can contribute to better results and improve your condition and well-being.

Bibliography:

Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.

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