A proper fitness training program is necessary for anyone who wants to start a physical fitness regimen. The same is suitable for those who want to make the most of their hard work. This article, “What Is Isotonic Exercise And How Does It Help?” will inform the readers about isotonic exercise and how it benefits. The isotonic workouts help in muscle toning, stamina building, heart health, and general wellness. It is time to aim for healthy living goals alongside other things.
What is Isotonic Exercise?
Isotonic exercises entail the type of body movements. These movements involve lifting muscles against gravity for a range of motion to change the muscle length. Typically, such workouts induce muscle contraction. For instance, your muscles shorten when you lift dumbbells for sit-ups or bicep curls. We refer to this type of contraction as concentric muscle shortening. Eccentric muscle contractions happen when you slowly extend your arm or lower your body while resisting gravity. These two types of movements combined help increase the muscle’s mass and strength. Thereby providing the best outcomes from isotonic training.
Forms of Isotonic Exercise
Numerous types of isotonic exercises are there. Some examples include walking, jogging, swimming, trekking, skiing, and dancing. Resistance training activities such as squats, push-ups, pull-ups, and bench presses are other forms of isotonic training. Daily tasks such as cleaning and gardening fall under this category, too. They can be exciting and engaging, which makes staying active simple.
Isotonic, Isometric, and Isokinetic Exercises
Dynamic muscular contractions involving such movements against continuous resistance.
On the other hand, isometric exercise refers to muscular tension without any length or joint movement change. The concentration angles remain constant. Examples include planks, wall sits, and static biceps curls using resistance bands.
The isokinetic exercise entails the use of specialized devices that produce variable resistance. There is a controlled range of motion that allows for constant speed or velocity during muscular contraction.
Source: Freepik
Isotonic Exercises & Workouts Explained For You
Use these workouts for varying fitness levels.
Dumbbell Squats
Dumbbell squats are a popular isotonic exercise focusing on lower body muscles. Hold two dumbbells, one in each hand, with your feet shoulder-wide apart. Keep your chest lifted while bending your knees and hips to get into a squat position. After that, push off through both feet, then return to your starting position using your heel mainly.
Push-ups
Modify push-ups according to one’s fitness level. This is a versatile isotonic activity concentrating on the different parts of the body structure. Place your hands slightly wider than your shoulders. Do this while lying straight, facing down on the ground floor. Your head should not extend your fingertips. Align your spine correctly. Finally, push yourself away and bring the body back into a straight position.
Lunges
Lunges focus mainly on the lower half, especially the quads, hammies, and glutes. Always begin by standing with feet hip-width apart. Then, step forward, leading with one leg until both knees reach the 90° mark. Lastly, push off the front foot, which only comes up again while changing sides this way.
Presses
Presses belong to compound isotonic activities that work out upper limb parts. In this exercise, one has to push the weight away from oneself. Examples are bench press, overhead press, etc.
Some isotonic workouts can help you build strength, endurance, and overall fitness when included in your routine.
Source: Freepik
Benefits of Isotonic Activities
Exercises that are isotonic offer several advantages for fitness and health. These exercises build up muscle endurance and strength. The reason why lies in the performance which one does against constant resistance. This way, the muscles become more extensive and grow bigger.
They also help to improve the body’s ability to supply oxygen to the body. The same strengthens the heart by raising the heart rate. Repeat these isotonic workouts to witness radical changes in your body for good. At the same time, one can burn calories, leading to increased lean muscle mass.
In addition, isotonic exercises enhance mental health and well-being. When carried out correctly with proper form and over time progressively, these are an excellent means of improving physical fitness.
Source: Freepik
To Sum It Up
One must understand isotonic exercise and its benefits to achieve a well-rounded fitness program. These are dynamic muscle contractions against resistance. Such training promotes hypertrophy, cardiovascular health, and mental well-being. Start doing them using anything from dumbbell squats to push-ups. These are suitable for various fitness levels and objectives. The workouts increase strength, endurance, bone density, and body composition while improving sleep quality and reducing stress levels. Therefore, incorporating isotonic exercises into a workout plan gives individuals a healthier, fitter, and more rewarding life.
Additionally, if you are someone who suffers from high cortisol levels, it is high time to take action. You can refer to the best exercise to reduce cortisol as it can aid in keeping your cortisol in control and thus help you stay fit.
References
Uniqgene. (n.d.). Isotonic Exercise: Definition, Benefits, and Exercises.
Sara, M. (2019, November 26). Isotonic or Isometric Exercise: Which Will Help You Most? Forma Gym.
