Isometric vs Isotonic: Which Type of Exercise Is Better For You?

There are three different types of strength training exercises, each of which builds muscle and strength in different ways. The three types of strength training exercises include

Isometric exercises, Isotonic exercises, and Isokinetic exercises. 

Isometric Exercise

Isometric exercise is a type of low-impact exercise that involves straining your muscles without moving or bending your joints. A prime example is holding your body in a plank position

Isometric exercises are good for maintaining your strength and stability. For instance, if you train by doing a plank pose, it can help you hold a plank position for an extended period of time, but won't necessarily help you do more pushups. 

MUSCLE CONTRACTIONS

Isometric exercises are exercises that contract and engage the muscles without moving them, which makes this form of strength training particularly low-impact. As a result, many people can do isometric exercises regardless of their mobility level.

One example of an isometric exercise is squatting down into a low squat and holding the position for an extended period of time, such as 60 seconds. This type of exercise can help improve your ability to maintain a squat position over a longer period of time and would strengthen your muscles, but it will not increase your ability to do more repetitions of the exercise.

Isometric exercises are well suited to people who are attempting to build strength after an injury or who have problems with their joints, including individuals who are suffering from arthritis.

Surprisingly, this type of exercise may also help people who are considered at risk of high blood pressure or heart disease. While once avoided in people at risk of heart problems, more recent studies have shown that people who perform isometric exercises lower their systolic blood pressure by 7 mm regardless of whether they had normal or high blood pressure to begin with. 

Isotonic Exercise

Isotonic exercise involves putting a constant amount of weight or tension on your muscles while moving your joints through a full range of motion.

An example is bench-pressing, as the amount of weight stays the same and your joints bend and straighten all the way. Squats are another form of isotonic exercise, using your body weight to tense the muscles and moving your knees through their full range of motion.

When performing isotonic exercises, your muscles contract (shorten) and extend (lengthen) as you move through a full range of motion. This type of exercise is what most people think of when they think about strength training.

Isotonic exercises include things like bicep curls, squats, or leg presses. 

Isotonic exercises are highly effective at building and preserving strength. Isotonic exercises can be conducted with body weight, free weights (dumbbells), or machines at the gym.

Isotonic exercises have been found to improve blood sugar regulation, leading to a 30 percent lower rate of diabetes, in a large study of women.

In addition to improving blood sugar regulation, isotonic exercises are also helpful for building and maintaining bone density. As we age, the bones naturally lose density and can become weak or brittle, leading to conditions like osteopenia or osteoporosis which contribute to an increased risk of fractures. 

Isotonic exercise can help strengthen and build muscles so that you can move through all types of motion with greater ease. "This type of training is what most people do in the gym and has benefits for preserving strength as we age

Isokinetic Exercise

The least common type of strength training exercise is isokinetic exercise. Isokinetic exercise involves the use of specialised machinery and is primarily used by athletes to help their bodies move more quickly through a specific range of motion. 

Isokinetic exercises can be used by runners, pitchers, shot putters, golfers, and other athletes in order to improve the speed at which their muscles move. 

Most isokinetic exercises require the use of a machine called an isokinetic dynamometer, which is used to keep the muscles moving at a consistent speed. Over time, individuals learn to utilise their maximum strength at high speeds, contributing to increased performance.

While the average person will usually never perform isokinetic exercise, there are some injuries where the use of isokinetic machines may be helpful. In these situations, isokinetic exercises are primarily performed with the assistance of a physical therapist or other professional trained in the use of the machinery.

Is Isometric or Isotonic Exercise Better For You?

Isometric and isotonic exercises can both be highly effective at helping you achieve your health and fitness goals. As a result, which type of exercise is better for you largely depends on your specific goals and any health issues you may currently be experiencing.

Isometric exercises are well suited to people who have joint pain or injuries that cannot support a full range of motion. They are highly effective at improving endurance and strength but will not increase your ability to perform the same activity with more repetitions or at a faster speed. 

If you're aiming to build strength or recover from an injury, you might consider incorporating isometric or isotonic exercises. Alternatively, at manalifestyle.in, I personalise programs and habits based on your goals, facilitating you in reaching your Maximum Fitness Potential. For most individuals, isokinetic exercises may not be necessary

• Isometric means "same length," so that your muscles do not get longer or shorter by bending a joint.

• Isotonic means "same tension" so that the weight on your muscles stays the same.

• Isokinetic means "same speed" so that your muscles are contracting at the same speed throughout the workout.