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.

Julie Barros is the author and creator of exercise4weightloss.com Exercise 4 Weight Loss where you will find lots of tips, tools, exercises and more to help you get fit and healthy.

Here is even more information on exercise4weightloss.com/strength-training.html strength training with links to free exercise videos to make sure you are doing them correctly.