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excercise Archives | Forma Gym

Nov 26
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Isotonic or Isometric Exercise:
Which Will Help You Most?

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Generally speaking, exercising is moving your body in order to improve your physical health. You can do this in various ways, and different kinds of exercises require different types of muscle contraction. The two main ways muscles contract are isotonically and isometrically. In your pursuit of continuous growth, you should look to incorporate both types of exercise into your workout regimen.

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Isotonic Exercise
Isotonic exercise is movement that requires muscles to resist weight over a range of motion, causing a change to the length of the muscle. We usually think of muscles shortening in isotonic exercise, as when you lift a dumbbell for a bicep curl or rise into a sit-up. This is called concentric muscle contraction. Eccentric muscle contractions, however, such as steadily extending your arm or lowering to the ground while resisting the pull of gravity are also an important part of isotonic exercise. Including a combination of these types of movements will help to increase muscle mass and strength and get the best results from your isotonic exercise.

What are some forms of isotonic exercise?
Aerobic exercises like walking, running, hiking, swimming, skiing, and dancing are all considered isotonic exercise. So are resistance training exercises that involve movement, such as squats, pushups, pull ups, bench presses, deadlifts, and bicep curls. Even everyday activities like house cleaning, lawn mowing, and gardening also provide isotonic exercise. Isotonic exercise does not have to be boring! It can be an adventure and a way to play every day while getting essential exercise.

What are the benefits of isotonic exercise?
Isotonic exercise helps to strengthen your cardiovascular system, as it results in increased oxygen consumption, heart rate, stroke volume, cardiac output, and muscular endurance while reducing the risk of heart disease. Isotonic exercise also improves bone density thanks to the consistent stress, which causes new bone to form. Stronger bones means you will be less likely to suffer a broken bone. Isotonic exercise also burns calories and improves important health numbers, such as cholesterol and blood sugar levels. Of course, it also helps to build bigger, stronger muscles, helping you to resist injury from strains, sprains, fractures, and falls. The more you participate in isotonic exercise, the easier it will get.


Related Article: Is it Better to Work Out in the Morning or at Night?

 

Isometric Exercise
Isometric exercise involves remaining in a static position while engaging the muscles. The joint doesn’t move, and the muscle neither lengthens or shortens, but the muscle’s tendon is activated. Isometric exercise is less effective for than isotonic exercise at increasing strength, speed, or overall athletic performance, but it can help to stabilize injured or weak joints to pave the way for more advanced training over time. Isometric exercise can be made more efficient by engaging both the upper and lower body simultaneously to work the major muscle groups.

What are some forms of isometric exercise?
Physical therapists often recommend isometric exercise for injury recovery, but many common exercises also fit into this category. Stationary exercises such as wall sits, planks, bridges, hollow-body holds, are isometric. While a yoga class involves isotonic elements as you move through the poses, each held pose is, in itself, an isometric exercise. Including a variety of isometric exercises in your workout routine not only makes it more interesting, but it also helps to work muscles in ways you may not be used to, making your exercise more effective.

What are the benefits of isometric exercise?
Isometric exercise is gentle on joints while still building and maintaining strength, making it ideal for those who need low impact exercise as a result of injury or arthritis. Also, if you have limited space in your home, isometric exercise is a good choice for getting a workout without having to head outdoors or to the gym. Isometric exercises build muscle, strength, and bone density while improving cholesterol levels and digestive function. Like all forms of exercise, isometric exercise helps to lower blood pressure. Individuals with high blood pressure, however, should approach isometric exercise with caution and consult their physicians before beginning any new exercise routine.

 

Any form of exercise will provide important health benefits. The best kind of exercise is an activity that you enjoy and are able to do regularly, and the biggest benefits are enjoyed by those who incorporate a variety of activities. Choose the best types of exercise for you based on your current state of health, your goals, and your personal preferences.

 

Oct 08
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Is it Better to Work Out in the Morning or at Night?

By Fitness No Comments

When you’re trying to get back into a regular exercise routine (or trying to start one for the first time), finding time in your day to work out can be challenging. Waking up early might mean sacrificing needed sleep, and waiting until later in the day makes it more likely that competing obligations will get in the way of your plans to hit the gym. When really is the best time to exercise?

While there can be benefits to both, exercising in the morning may be best.
Exercising bright and early provides a natural energy boost—a great benefit if you find yourself relying heavily on caffeine to get your day going. It can also boost your mood as well as your productivity throughout the day.

Waking up early to work out can actually help shift your body clock so you become naturally more alert earlier in the day and go to sleep more easily at night. So, once you establish a routine, waking up early to work out won’t have to mean losing precious sleep time. Exercising early in the morning can also help you stick with your fitness routine, which is necessary in order to see a substantial benefit.

If weight loss is one of your primary fitness goals, beginning your day in a healthy way sets you up to make healthier choices, like what to eat for lunch, as the day continues. Exercising on an empty stomach first thing in the morning is also a fantastic way to burn stored fat as well as speed up your metabolism so you burn more calories throughout the day.

If you really aren’t a morning person, work out whenever it suits you best.
Afternoons can be just as good for your physical and mental health, particularly if you are focusing on improving your performance rather than losing weight or just getting the workout done and out of the way. After having eaten during the day, you’ll have the energy for a more intense workout.

If you choose to work out later in the day, notice how an afternoon or evening workout affects your sleeping patterns. Since exercise is a natural stimulant, this could make it harder to fall asleep as early as you might like or delay the deeper phases of sleep. If you notice difficulty falling asleep or feeling drowsy in the morning, you might consider shifting your workout to earlier in the day.

The most important thing about working out is to do it; there is no bad time to exercise. Prioritize being as consistent as possible. Consistency is easiest when you choose activities that you enjoy and set up a routine that fits your body and fitness goals.