If you enjoy working out, your fitness routine probably includes exercises like squats, lunges, and push-ups. These are all examples of isotonic exercise, a form of strength training in which the muscles are required to resist weight over a range of motion. This type of training is not only good for improving physical strength, but also for flexibility, and balance. It is also an effective way to burn calories and get rid of extra body fat. As you explore the benefits of isotonic exercise, know which moves you can include in your fitness regime.
It is categorised as exercise which involves the contraction and shortening of muscles through a variety of movements, including those of the joint. “During this type of training, the body’s muscles change their length as per the movement to create and support joint movement with constant load or weight,” says fitness expert Aman Puri. This type of exercise overcomes resistance, where the body’s muscles keep a consistent level of tension or load during that movement.
It usually includes exercises like push-ups, and running or even everyday tasks like cleaning, or carrying groceries. Isotonic exercise can also be performed with equipment involving weightlifting machines, dumbbells and resistance bands.
This type of exercise increases muscular strength and challenges muscles by focusing on repetitive movements that enhance endurance and improve overall strength. “In isotonic exercise, the muscles relax and contract through different range of motions, gaining more ability to handle repetitive and sustained movements,” says the expert. Isotonic exercise can improve muscle tone, increase physical power, and help build muscles, as per research published in Healthcare in 2022.
Isotonic exercise includes motions from a diverse range of movements, so it enhances flexibility and improves the mobility of joints. During a 2022 study, published in Applied Sciences, isotonic exercise was found to be effective in improving flexibility.
Isotonic exercise like running which involves dynamic and repetitive movements promotes cardiovascular health. “It enhances blood circulation and oxygenation, which can boost heart health. The pumping of the blood may also reduce the chances of stroke,” says Puri.
In this type of exercise, muscles are worked upon in a controlled and repetitive manner, which improves neuromuscular control. “This controlled movement leads to balanced and better coordination by improving and stabilising muscles, flexing up the joints improving overall body movement,” says the expert
It helps improve metabolism and promote fat burning as they involve several muscle groups and require repetitive activity which helps burn more calories. Squat, a popular move, is an example of isotonic exercise. During a 2013 study, published in the Journal Of Sports Science And Medicine, researchers found that squat training significantly decreased body fat and increased the lean body mass in participants.
Also Read: 10 benefits of squats — and 7 squat variations to add variety to your fitness routine
“Everyone can perform some form of isotonic exercise regularly,” says Puri.
Isotonic exercise, a form of resistance training, is a great way to improve muscle strength and endurance. So, go for exercises like lunges, and deadlift to stay strong and fit.
Yoga mainly involves isometric movements. Isometric muscle contractions can be seen in asanas like uttanasana (standing forward bend) and dandasana (staff pose), where moving from the plank position leads to the lengthening of muscles and joint movement while resisting gravity.
Yes, jumping is an isotonic exercise as it involves altering the muscle length with muscle resistance in motion. Jumping is also known as a plyometric strengthening exercise and helps increase isotonic movement involving muscle contractions. It especially improves the vertical jumping ability.
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