The exercise involves the active contraction and relaxation of muscles. Exercises can be classified according to the type of muscle contraction isotonic, isometric, or isokinetic) and according to the source of energy (aerobic and anaerobic).
Isotonic
Isotonic exercises provide a powerful workout for beginners and professional athletes alike. Most people perform the isotonic exercise without realizing the technical term for the movement. In short, an isotonic exercise forces muscles to carry a static weight throughout a range of motion. So basically, any form of weight training, with either free weights or machines, qualifies as isotonic. The common biceps curl, in which you lift a dumbbell to work the upper arm, is a classic isotonic exercise.
Features
All isotonic exercise features resistance. Forcing the muscles to strain against this resistance builds strength and power. Isotonic exercise doesn’t require expensive equipment. If you can’t afford dumbbells and free weights, any static weight, from bricks to sacks of sand could be used to offer the necessary resistance. If all else fails, you can even use your own body weight as resistance, as in pushups and pull-ups.
Types
There are two main types of isotonic exercise: concentric and eccentric. In a concentric isotonic exercise, the muscle shortens in response to the greatest resistance, as when performing a biceps curl. In an eccentric isotonic exercise, the muscle experiences the same level of resistance throughout the entire motion, forcing the muscle to lengthen. Pilates would be an example of eccentric isotonic exercise.
Benefits
Along with building strength, isotonic exercises also offer the ability to specifically customize a workout for a specific athletic goal. Benefits of isotonic exercise
· Supports quality of life by building a range of motion muscles that help with
activities of daily living.
· Little or no special equipment is required.
· Strengthens muscles.
· Improves bone density and reduces a risk of osteoporosis.
· Boosts cardiovascular health
Considerations
Performing isotonic exercises with light weights at higher repetitions will build lean, strong muscles over the entire range of motion. However, if you’re looking to add muscle mass and power, opt for fewer reps at much higher weights. You tax your muscles beyond their comfort level by lifting heavier weights, causing tiny tears within the muscle fibers. When these tears heal, they actually enlarge the muscle, resulting in more muscle mass.
· running,
· squats
· bench presses
Misconception
Despite similar sounding names, isotonic exercise differs greatly from isometric exercise. Isotonic exercise requires movement, activating the muscles and joints to lift a static weight. In isometric exercise, the muscles flex and strain without movement of any kind. An example of an isometric exercise would be pushing your two hands together to strengthen your arms and chest; the muscles fire even though the targeted body parts never move.
Isometric
Isometric exercise, or static-action resistance training, is a strength training activity in which your muscle length and joint angles do not change. Isometric exercises strengthen and condition muscles, and increase muscle size. Isometrics are often performed in yoga workouts. They are also used in rehabilitation and for sport-specific training. The number of sets, repetitions, and amount of time you hold each exercise should depend on your level of fitness and exercise goals.
Plank
The plank is a full body exercise and is also known as the plank bridge. Lie on your stomach, and place your elbows and forearms underneath yourself, shoulder width apart. Lift your torso off of the ground. Keep your elbows at about a 90-degree angle. Use your toes to lift your legs from the ground, and keep your back flat.
Side Bridge
The side bridge position is also known as the side plank. This is a full body exercise. Lie on your right side. Push up with your right arm to lift your body. Your legs should remain straight with the left leg resting on top of the right. Create a 90-degree angle with your elbow, and hold. Place your left hand on your hip or raise it straight into the air to increase difficulty. Repeat on the other side.
Squat
An isometric squat is also be referred to as a wall sit. This exercise primarily works your legs. Place your back against a wall. Bend your legs as if you were going to sit in an imaginary chair. Your knees should be bent at a 90-degree angle. Keep your thighs parallel to the floor and your calves parallel to the wall.
Isometric Push-ups
Isometric push-ups primarily work your upper body. Position yourself in a push-up position with your body elevated. Lower your body until you are halfway through a normal push-up. Hold in this position to perform an isometric push-up.
Hip Extension
The isometric hip extension is a lower body exercise that primarily works the lower back, gluteus maximus and hamstrings. Stand to face a chair, table, wall, countertop, exercise bar or other objects, with both hands on it for balance. Bend slightly forward while lifting one leg straight back. Anchor your other leg onto the ground as you continue to lift the opposite leg up until it is parallel to the floor. If you cannot lift this far, lift as high as you can and hold. Perform the extensions with both legs.
Hip Abduction
Isometric hip abduction is a lower body exercise and is similar to the hip extension. Stand in front of an object for balance, and hold it with your left hand. Lift your right leg out to the right side, and hold as high as you can. Switch legs to perform the hip abduction on the other side.
Isometric Crunch Exercise
The isometric crunch exercise mainly works the abdominal muscles. Lie on your back. Bring your legs, shoulders, and arms up and in as if you were creating a ball with your body. Do not grab your legs with your hands. Hold this position to complete the exercise. Instead of crunching into a ball, you may also lift and hold your legs while placing your arms straight against your body with your palms flat on the floor.
Superman
The superman exercise works the back, focusing on the lower back muscles. Lie flat on the ground on your stomach. Keep your arms straight and lift both into the air. Keep your legs straight, and lift them as well. For a more difficult variation, flutter kick your legs as if you are swimming. You may also move your arms up and down in a similar fashion. For an easier variation, lift your left leg and right arm while keeping your right leg and left arm on the ground. Instead of lying on your stomach, you may also begin this exercise on all fours. Lift your left leg and right arm, and switch. You can also lift one leg at a time while keeping your arms on the ground.
Benefits of isometric exercise
· Requires little time – you can benefit in as little as 10 to 30 seconds performed
regularly.
· Has a rehabilitative effect on muscles.
· Improves joint flexibility.
· May help lower blood pressure
Look for fun ways to incorporate both isometric and isotonic exercises in your regular exercise routine. You will realize benefits in terms of a range of motion as well as muscle strength. These will add up to health benefits as well as improved quality of life.
Isokinetic
Isokinetic training — also called isovelocity training — requires a special machine that keeps the muscle contracting at a constant pace. Isokinetics combine isometric and isotonic contractions. This kind of training allows for maximal strength improvements and is usually combined with other types of strength training.
Benefits
One of the major benefits of isokinetic exercises is the reduced likelihood of injury. Since the resistance and speed of the exercise are controlled, straining the muscles is highly unlikely. For example, an exercise bike may have safety precautions that limit you from pedaling too fast. Another benefit of isokinetic exercises is close monitoring of muscle activation and strain, allowing for more controlled muscle development and increased muscle flexibility.
Isokinetic Exercises
A safe, simple isokinetic exercise is walking on a treadmill. Walking at a brisk pace several miles per hour will suffice. If you are not a beginner, you can hold on to dumbbells and increase your speed to a slow jog. You can also perform a basic squat. Stand with your feet shoulder-width apart and your hands behind your head. Squat down slowly for five seconds. Hold for two seconds at the bottom, then take five seconds to return to standing and also you can do it with a kick. Do 10 to 15 repetitions.
Future of Isokinetic Exercise
Isokinetic exercise is most commonly used in physical therapy. But its ability to control stress on muscles and optimize progress means this form of exercise shows great potential to reach the general public, specifically for purposes of injury treatment and prevention. It may be adapted for higher levels of training by adding more resistance
Aerobic Exercise
Aerobic exercises are also called cardiovascular exercise, the kind that gets your heart pumping and your breath coming short. Examples of aerobic exercise include running, swimming, cross-country skiing and many group fitness classes. According to fitness resource website Nutristrategy.com, aerobic exercises burn calories more effective than anaerobic exercises and are your best choice if exercising to lose weight.
Aerobic Fitness Benefits
Regular aerobic exercise, even a brisk daily walk, can significantly reduce your likeliness of contracting heart disease and other circulatory illnesses. The weight-loss that often accompanies aerobic fitness also puts you at lower risk for type 2 diabetes and some forms of cancer.
Anaerobic Exercise
Anaerobic workouts are also called "resistance training." These workouts push your muscles to work against above-average resistance to strengthen the muscles. Weight lifting, calisthenics, and yoga are examples of resistance workouts. Because anaerobic workouts target muscle growth, they are the best choice if your fitness goals center on strength or muscle mass.
Anaerobic Fitness Benefits
The benefits of anaerobic exercise are being strong, toned muscles include sports performance and improved self-esteem.
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