What is Isotonic exercise: Best Isotonic Exercises For Strengthening

by Mouli Chakraborty
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Are you experiencing rigidness in your body? Then the most natural and fit way to recover your body flexibility is through exercises. Exercises of all sorts are beneficial for our health, but some exercises in a more intricate way train your body. It is with some isometric exercise that you stay fit and gradually will start gaining confidence in your physique. So, don’t miss knowing, what is isotonic exercise? It’s benefits and some additional much-required tips. 

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What is isotonic exercise definition? 

Those who are not much into the gymming and fitness world will confuse themselves with the isotonic exercises definition. To start from the terminology itself, it’s a Greek word that means the same tone. So, while arranging the meaning, isotonic exercises are those workouts that maintain the same tension all over the body.

 In this type of exercise, the muscle usually contracts and shortens against the steady weight during activities like lifting some loads. So, when you mean isotonic exercises it refers to the program which enhances muscle strength and overall endurance depending on lifting constant weight at variable speeds based on ranges of motion. 

Isotonic exercise examples

Isotonic exercise examples
Isotonic exercise examples

The isotonic exercise examples can further be divided into two types. The first category includes workouts or exercises you practice to stay fit. The second category consists of those activities which are not in a direct way called exercises. Those include all the daily chores which indirectly contribute towards historic stretches. 

  • Isotonic exercise examples. Some of the direct isotonic exercises include aerobic workouts (the exercises use oxygen in supporting your muscles). And those are:
  • Walking (both slowly as well as fast walk).
  • Sprinting or running. 
  • Swimming. 
  • Gymnastic and dancing. 

The second form of exercises or workouts you should consider in the isotonic exercises are resistance training exercises. And the movement examples involved in resistance training are-

  • Pushups. 
  • Pullups.
  • Bench Press. 
  • Bicep curls. 
  • Deadlifts etc. 

The second type of isotonic exercise is nothing but everyday household stuff like home cleaning, gardening as well as car washing. So, as opposed to the common assumptions, isotonic exercises are always not exhaustive but it does happen in a fun manner also.

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Tips before practicing isotonic stretching exercises. 

Some of them, particularly the isotonic stretching exercises, exhaust a lot of energy. So, as a precaution, you can make the exercises smooth for you by following the below tips. 

  • Maintain consistency throughout the week. It is when you set goals and fulfill them each day, that makes your workout less hurtful.  That is each day try to set a target of at least twenty to one hour depending on your body’s capacity. Follow the same exercise five to seven times a week. 
  • Easy stretching before aerobic isotonic exercise. The muscles get flexible from the rigidity when you practice the stretching exercises. The soreness from your daily stipulated routine also lessens with the stretching.
  • Consider low impact exercises at the beginning. Your body can’t sustain heavy jerks or can’t supply excessive energy at the first go itself. So, decide on the low impact exercises like walking, swimming, and pilates, which help in lessening the joint strains. 
  • Upgrade your targets. Since, when you are a starter you begin with easy workouts. So, with time your body becomes more flexible and can take on more physical activities. And now it’s time for you to set new targets and challenge yourself with heavy exercises. For example, if earlier you were jogging then upgrade yourself by practicing running for a particular period. 

Checkpoints before doing resistance training isotonic exercise

Resistance Training Isotonic Exercise
Resistance Training Isotonic Exercise

The resistance training exercises require more body persistence to endure and complete them. So, some must checkpoint about isotonic resistance exercises. 

Use safety equipment

There are chances that the faculty instruments would prove risky and this can cause injury to your body. So, before initiating the training, make sure that the equipment is not subject to any serious injuries to your muscle, ligaments, or bones. 

Stop holding on to your breath

In popular weight lifting exercises, there is a misconception that holding on to your breath will show greater outcomes. But that’s not true. While weight lifting it’s suggested by the gym trainers and physiotherapist to breathe normally. When you are having a Relaxation point at your exercise, try to inhale, and at exertion times, exhale your breath. 

Knowing the proper technique is crucial

A sudden move without any prior experience can bring muscle strain. Therefore, it’s always preferable to go with a gym instructor or fitness professional, because they know the correct technique to practice an exercise. 

Practice slowly

When you start for example a weight lifting exercise, you can only lift only a few kgs. But that’s fine. It’s after daily practice that you are capable of lifting maximum kgs. Daily weight lifting habituates your ligaments and tendons to a regular workout. But when you do the contrary, then you can experience ache and muscle pain. 

Train with the full motion range

With high resisting exercises, the energy must travel throughout the range of motion to the body. And this grows the strength of the body muscle for all points. Other than that, the probabilities of injury by overstretching are also reduced. 

Other checkpoints

Some of the obvious precautions you are suggested for this type of isotonic exercise are: don’t overwork your body through workouts. Secondly, when you are injured or ill don’t take a break from exercise.  And lastly, the maintenance of correct posture is also necessary for all types of exercises. 

How isotonic exercise differs from isometric exercise?

The isotonic strengthening exercises which maintain an equal tone are opposed to what isometric exercise contributes to the body. The isometric exercise mainly does contractions of specific or a group of muscles. The later exercises are known as static strength training. They differ from isotonic exercises because they don’t move the muscle in a range. The isometric exercises like chair and tree yoga pose mainly hold a position for a particular point of time. And unlike them, the isometric exercises involved the movement of a specific kind, like walking. 

Benefits from Isotonic exercise

As shared earlier, isotonic exercises involve a lot of aerobic exercises. So, these types of exercises are good for your heart as they strengthen the cardiovascular system. Those are an outcome of increased oxygen consumption, muscular endurance, cardiac output, and increased heart rate. Some below follow some of the practical benefits of isotonic strengthening exercises-

  • It contributes to assisting you in leading a quality life. A range of motion muscles is built that supports daily activities. 
  • You won’t require any specialized instruments or equipment. 
  • The suspected risk of osteoporosis is reduced and gradually helps in improving bone density. 
  • In totality boosts cardiovascular health. 
  • Assists you in building stronger and bigger muscles and in totality rescue you from any kind of injury, fracture, and sprains. 
  • The blood sugar level and cholesterol control become possible with some of the isotonic exercises. 
  • Stronger bone prevents any kind of broken bone. 

Precaution for isotonic exercises

Though isotonic exercises are helpful for your health and also bring fitness to your body. In some exceptions, you should take a break or discontinue from such exercises. Like when you have an injury or the doctor is asking you to avoid isotonic workouts then you should not practice such training. Other than that, the freshers who don’t know how to do isotonic exercises should take the advice of professionals. 

Start working out now! 

Therefore, from this article, the concept of what is isotonic exercise should be clear for you. To sum up, these are those exercises that maintain the same tensions throughout the body during movement. Other than that, these kinds of exercises strengthen the cardiovascular system. The cholesterol and blood sugar level are also kept under check with isometric exercises. But while practising those exercises, do remember that if you are new to gyming don’t try out for the first time for yourself. Contact a professional instructor and learn from them the proper posture and technique to avoid any kind of fatigue. 

Frequently Asked Questions (FAQs)

Q.1. What are the two forms of isotonic exercises? 

Answer- Isotonic exercises are mainly aerobic exercises like those which are practised with the presence of oxygen for the muscles. Examples of that kind of exercise are walking, running, dancing, swimming exercises. The second form of exercise is resistance training exercises which require maximum body strength. Examples included for those types are push-ups, pull-ups, bench press, etc. Home cleaning and daily activities like gardening are also included in isotonic activities. 

Q.2. What is an isometric exercise example? 

Answer- Isometric exercises are those which mainly do contractions of specific or a group of muscles. They are known for static strength training. Examples of isometric exercises are plank, low squat, wall sits, calf raises hold, etc. 

Q.3. Who invented isotonic exercises?

Answer- Theodor Hettinger published a book called Physiology of strength mentioning isometric and isotonic contraction. 

Q.4. What are 4 isotonic exercises? 

Answer- Isotonic exercises can be both aerobic and resistive training exercises. And in them the examples include, squats, swimming, pull up, push up, weight lifting, etc. 

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