Anyone who wants to be physically fit can choose from countless exercise options. But, before making your choice, you must identify first your goals and learn about the various types of exercise. You must choose the exercise that won’t only make you feel good but also promotes well-being and overall health.
Combining isometric and isotonic exercise is an approach that can provide optimal functional fitness. Thus, it makes sense understanding this two types of exercise.
Isotonic Exercise Definition
Isotonic exercise is a powerful workout ideal for both professional and beginners’ athlete. If you want to try this exercise, you must anticipate that you’ll be using your muscles to handle your weight. Your muscles maintain a uniform tension all through the exercise.
There are two forms of isotonic exercise such as eccentric and concentric. The concentric isotonic exercise involves the shortening of muscle when doing great resistance like when doing a biceps curl.
The eccentric isotonic exercise involves lengthening of muscles and tends your muscle to experience uniform level of resistance during the entire motion. A good example of eccentric isotonic exercise is Pilates.
Doing isotonic exercise makes your muscle to handle resistance thus build power and strength. You can do this type of exercise even without any expensive equipment.
Sacks of sand or bricks are a good alternative to free weights and dumbbells. Doing pull-ups or pushups is also possible as you can use the weight of your body as resistance.
Isotonic Exercise Examples
- Leg curls
- Standing and seated calf raises
- Front shoulder raises
- Side lateral shoulder raises
- Preacher curls
- Pull ups and push ups
- Squats and lunges
- Barbell presses and deadlifts
Isometric Exercise Definition
Isometric exercise is also called as static strength training. It involves muscular actions without changing the length of the muscles.
Likewise, this form of exercise doesn’t require limb movement and joint angle. Although it is a motionless exercise, it is a significant routine for the comprehensive fitness program.
This type of exercise is beneficial for improving general strength and rehabilitation. It makes the muscles strong without placing so much stress on the joint.
Isometric exercise is also used in various sports like motocross, mountain biking, wrestling, gymnastics, Judo and horseback riding.
Isometric exercise increases strength, but they’re not recommended when training for dynamic actions like jumping and sprinting.
There are two forms of isometric exercise such as yielding isometric and overcoming isometric. In yielding isometric exercise, the lifter applies enough pressure to the weight to counteract the resistance. On the contrary, in overcoming isometric exercise the weight stays uniform in spite of the amount of pressure applied.
Examples of Isometric Exercises
- Wall squat hold
- Static lunge hold
- Lying hip bridge
- Knee squeezes
- Static knee extensions
- Wrestler’s bridges
- Abdominal vacuums
- Isometric crunches
Difference Between Isometric and Isotonic Exercise
Isometric exercises aren’t only good for bodybuilding, but also for physiotherapy. It can heal injured muscles and alleviate the stress on adjoining joints. Doing isometric exercise on the quadriceps muscles can alleviate the symptoms of knee osteoarthritis.
Isotonic exercises are different from isometric because the former are more vigorous, thus can burn calories faster. Any activities that can cause contractions of muscles are categorized under isotonic exercise.
Anyone who is living a sedentary life must consider doing isotonic exercise to ensure that the muscles will function well and promote physical fitness.
Identifying the difference between isotonic and isometric exercise can help in making the right choice of workout routine. Both exercises are beneficial in losing weight and building muscles. Thus, you can choose the routine that bests suit your needs and will give the best and lasting results.
is a registered dietitian with over 10 years of experience in the field of nutrition. She has a Master’s degree in Nutritional Science from Dhaka University and has worked with various clients to help them achieve their health goals through personalized diet plans. Mounota is passionate about educating people on the benefits of a healthy diet and lifestyle and has written extensively on the subject for various publications.