Isometric Or Isotonic Exercises?

Isometric or Isotonic exercises - that is the question. Before you can answer the question however you need to understand the difference. Maybe you have heard these terms used for different workouts and maybe you haven't. Even if you have heard the words you may not fully understand these types of moves.

Not to worry as this article will explain the differences between the two so keep on reading. Both types of workouts are designed to build muscle strengthen and tone your body. Even though they are designed to accomplish the same goal, there are differences in how you do the exercises.

Isometric Definition

The definition of isometrics is a strength training method in which the joint and the length of the muscle remains the same during the contraction. What does this really mean? Well in short, there is no movement while you do the exercise but rather a static pose while contracting and strengthening the muscle. You will sometimes hear people call these "non-movers" when referring to these types of workouts.

Remember back in gym class where you had to place your back against the wall and then bend your knees at a 90 degree angle? Then the teacher had you hold this move for what seemed an eternity. This would be considered an isometric exercise as you are holding the pose, or keeping your body static, while the muscles are contracting.

The example above is just one of many different moves you can do to build and tone your body. There are "non-movers" for many different muscles and muscle groups. One of the most common and widely used are abdominal isometric exercises. For instance, while doing a basic crunch, or a mover, you are contracting the abdominal muscle during the full movement. If you held this crunch at the top of the move for a count of 10 while the muscle is contracted, this becomes a "non-mover".

Some of the most common workouts that use isometrics are Yoga, Pilates and Kegel workouts. In many cases you are simply using your own body weight to provide the resistance you need to build and tone your muscles. You can also do these with resistance bands, dumbbell weights and even gym equipment.

Isotonic Exercise Definition

Isotonics on the other hand use movement which changes the length of the muscle while doing the workout. These "movers" also use resistance to help build and tone muscle, however the resistance stays constant while the muscle length changes. For example, when doing squats with a resistance band, dumbbell weights or even your own body weight, this resistance stays the same. As you move your body to squat down, the length of the muscle changes.

This isotonic exercise is what is referred to as a "mover". This same muscle group done as an isometric move would require that not only the weight stay static but also the joint. So in order to make the squat a non-mover you would simply squat down using your dumbbell weights or resistance band and hold the pose for a count of 10 to 30 while the muscle is contracted.

Isometric or Isotonic

So let's get back to the question at the beginning. Should you be doing non-movers or movers for your workout? Even though both these types of workouts build and tone your muscles differently, one is not necessarily better than the other. All good strength training workouts should include both isotonic and isometric exercises. By including both methods you are ensuring you are getting the maximum benefit of strengthening the muscles and getting a full range workout. So grab some weights, use a resistance band or just use your own body weight to build and tone your muscles with both types of strength training exercises.

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The Benefits of Using Resistance Bands

Resistance bands have become a popular alternative to traditional iron weights. Body builders and personal trainers use them effectively for a full workout. Seniors and people rehabilitating from injuries also use resistance bands to improve fitness. Why would one choose to use them over traditional free weights?

Safe

If one drops a resistance band on his or her toe, the toe is not likely to break. They are light, easy to move and safe to use. Dumbbells are heavy, awkward and can be dangerous. If one maxes out on a elastic band, he or she merely needs to release tension on the band. In comparison, maxing out weight on a dumbbell can cause injury. Hands down, training with exercise bands is safer than training with free weights.

Portable

They are light and compact. People who travel frequently can get a full workout by packing their resistance bands into a corner of their suitcase. Exercise bands can be stored in a drawer or under the bed. Free weights can take up an entire room or closet. In addition to their compact size, exercise bands much less expensive than free weights.

Effective

Since they are elastic, they do not rely on gravity to provide resistance. Therefore, exercise bands can be used in more ways than free weights. Resistance tubing become more taut as the band is stretched, which creates a heavier load on the band. As one pulls a 10 pound band tight, the load on the band could change to 30 pounds. The elastic nature of the band allows the user to challenge the ability of their muscles within a single exercise. In contrast, a 10 pound free weight will always way 10 pounds. Also as the band is pulled taut, it creates a kinetic energy known as recoil. The recoil of the band engages muscles both on the way up and on the way down. The effect of recoil is unique to exercise bands and works the muscle more thoroughly than using free weights.

They improve fitness on many levels. They are safe, easy to use and inexpensive. Exercise bands are small and can easily fit into a suitcase or drawer. Since resistance bands do not rely on gravity for resistance, someone who uses resistance bands has more exercises to choose from than someone using free weights. Time and time again using resistance bands for strength training has been proven to be an effective way of building muscle.

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