Isokinetic exercises are specifically assistive in ensuring swift limb movement. These types of exercises are mainly conducted with the support of isokinetic equipment only. Though, there are many confusing definitions out there about what is isokinetic exercise, its benefits, and how to perform them! Learn concisely and in a more comprehensive manner below about this particular exercise.
What is isokinetic exercise?
Isokinetic exercise definition as mentioned earlier, is a form of physical workout, helping in maximizing muscle contraction along with complete joint movement. The purpose of these full-range exercises is to enhance the strength of the muscles, make the limbs more strong, and increase the motion range of the joints. The term ‘isokinetic’ is commonly used in the field of medicine and sports science.
How does isokinetic muscle contraction help? One of the main points where the isokinetic exercise would differ from isotonic exercise is as follows-
In the case of isokinetic exercises, the body movement occurs at a constant speed, resulting in isokinetic contraction. However, the isotonic exercise would shorten the continuous rate of the motion. Thus, it impacts dynamic contraction. The muscle connection through an isokinetic workout would gather more strength, and build muscle mass, and overall endurance. In addition, individuals suffering from physiological or neurological injuries also heal with isokinetic muscle contraction.
Who can start performing isokinetic training?
As of now, it must be clear that isokinetic exercises require immense strength as well as endurance capacity. Therefore, the athletes are mainly advised to perform different types of isokinetic exercises. When you are experiencing any kind of muscle or limb injury, it’s best to avoid isokinetic exercise. There can be body exhaustion as well as fatigue. So, don’t take any drastic steps, and even if you are an athlete, then also take the consultation of a doctor and physiotherapist.
Isokinetic exercise examples
Those workouts that are performed in the presence of varied resistance to the limb at a constant motion are isokinetic training exercises. So, a classic isokinetic training example is when you use a stationary bike and successfully make numerous revolutions per minute. In this case, the resistance band permits performing the exercise along with the usage of specialized equipment.
Are dynamometers useful for isokinetic contraction exercises?
The dynamometer is a kind of equipment that checks or measures the muscle strains of different movements. Therefore, a dynamometer would help provide feedback for modifying the patterns of exercises in fulfilling the fitness goals.
Other than that, a simple isokinetic exercise would be walking on a treadmill for a specified period. Hourly it would be best if you practised walking for more than two to three miles. But again, it depends on your body’s capacity and health conditions.
Secondly, you can also follow the regular squats. Maintain a steady posture at the beginning with both hands behind your head. Then start squatting for five to seven minutes without allowing any kind of interruption. At regular intervals, repeat performing squats at least ten to fifteen times.
3 Isokinetic exercise benefits
Doctors and physiotherapists particularly suggest these drastic strength-building exercises for recovering from any kind of injury. This sort of isokinetic exercise example assists in healing from stroke, bone treatment, and further medical complications. Some of the most known benefits of isokinetic workouts are-
1. Strengthens muscle tone
It helps in strengthening the muscle tone and builds endurance capacity for the body. It equally balances the body smoothly along with coordinating the body for good. Growing strength would mean better performance in fields like weight lifting, javelin throwing, and more for a sportsperson.
2. Addresses the joint pain
The joint regions of our body also recover by practicing these forms of exercise. It would help in the discharge of the synovial fluid. Further, athletes also train themselves to bear more weight by nourishing the joint surfaces.
3. The overall safety of the individuals
Unlike many other kinds of exercises, isokinetic exercises help maintain a safe and controlled environment and balance the resistance phenomenon. You won’t have to think about the initial inertia moment. Besides that, if you have injuries, then your muscles are less likely to pull and sore.
7 Generic Tips about Isokinetic Exercise
No matter how beneficial an exercise may appear to you, it’s always better to follow some safety advice smartly. In the case of isokinetic training, make sure you are following the below tips-
- Choose those isokinetic activities that will promote the flexibility of your physique.
- Cardiovascular health also remains fit.
- Before practicing heavy workouts, it’s always better, to begin, with simple warm-ups. For instance, you can perform stretches ensuring flexibility, walking, or jogging.
- Hydrate yourself by drinking plenty of water. However, don’t overfill yourself before starting with the exercise. Otherwise, you may feel exhausted.
- In evening practice, the inhale and exhale respiratory exercise. It helps you build more endurance for the next day.
- Take time if you are not immediately ready to perform drastic exercises.
- Take rest in case you are feeling discomfort or are experiencing some immediate injury.
Lastly, for a better impact on the next day’s isokinetic exercise, you should have a nutritious meal at both your lunch and dinner. Avoid junkies and excessive oily food, which otherwise would impact your health. To get sound results from isokinetic exercises, you should maintain discipline and consistency.
Isokinetic contraction shortcomings
Iso kinetic exercises are among the safest exercises any fit individual can think of. But unfortunately, what prevents many from performing such workouts is its technicality. Many such examples of isokinetic contraction would include hardcore exercises which therefore require the advice of trainers.
Further, it’s not everyone’s cup of tea to afford such costly equipment required for isokinetic workouts. Other than that, it’s a big yes to continue these types of exercises.
Are you a beginner?
Before buying such isokinetic devices, you should at first get accustomed to that equipment. For starters, they have to begin such exercises along with setting personal goals and dependable situations. Don’t overdo the isokinetic contractions and, therefore, begin with a half or one-hour session each day.
Additionally, take two to three-day breaks each week to avoid body exhaustion. If you are lifting weights, then you should carry a heavy weight to end the fatigue of muscle strains. These bulky weights are also impactful in enhancing the body’s resistance power and thus gaining strength.
Health conditions demanding isokinetic workouts
As discussed earlier, isokinetic training overall helps to recover from diseases and injuries. But you may not be aware that these exercises also treat certain natural health conditions, particularly the
- Cardio attacks and related diseases.
- Osteoporosis or arthritis.
- Based on medical prescriptions, it also heals medically complicated procedures.
The above entire discussion clears the point of what a great boon isokinetic exercise are! Not only does it help in recovering an injured person, but it overall builds the strength of his body. Critical health conditions like obesity, stroke, and cardio attacks can be addressed by working on isokinetic training. However, one should also consult a doctor or work with a trainer to practice iso-kinetic workouts. Overall, fitness enthusiasts are becoming more aware day by day of these exercises due to their safe nature and resistance-building characteristics.
Frequently Asked Questions (FAQs)
Q.1. What is isokinetic exercise? How does it differ from isotonic exercises?
Answer- An isokinetic exercise is a form of physical workout that maximizes muscle contraction and complete joint movement. The goal of these full-range exercises is to enhance the strength of the muscles, make the limbs more strong, and increase the motion range of the joints.
In the case of isokinetic exercises, the body movement occurs at a constant speed, resulting in isokinetic contraction. However, the isotonic exercise would shorten the constant rate of the motion. Thus, it impacts dynamic contraction.
Q.2. What are isokinetic exercise examples?
Answer- The examples of isokinetic exercises are further complicated. It is equipment that would measure the muscle strains for various movements. For efficiency, it would require the use of a dynamometer.
Some of the simple isokinetic workout examples can be walking on a treadmill, basic squats, and similar ones.
Q.3. How different are isometric exercises from isokinetic exercises?
Answer- The concept of both types of exercise is entirely different. In contrast, isometric exercises would mean the same length exercises to prevent the muscle from becoming longer or shorter by joint bends. On the contrary, the isokinetic is the same speed exercise to help the muscles contract.