Isotonic Strength Training Devices

Strength training provides a foundation for your overall fitness plan which gives you the ability to build muscle mass for improved performance. Isotonic exercise is one form of strength training which can deliver noticeable results quickly. If you are new to isotonic exercise, you will likely notice an increase in strength after just a few weeks of regular strength training, giving you the motivation to continue with your exercise program.

Isotonic Exercise

During isotonic exercise, your muscles contract and lengthen while maintaining constant tension. Weightlifting is a classic example. When doing a biceps curl, for example, your muscles lengthen when you hold the dumbbells at your sides. As you raise the weights, your muscles contract. The weight of the dumbbells provides the tension. The weight remains constant throughout your exercise.

Types

Free weights are a type of isotonic strength training device. Free weights offer an advantage in their versatility and affordability. You can easily add or remove weights when using dumbbells with weight plates. Kettlebells, medicine balls and exercise machine are other examples. Your own body can also provide a means for doing isotonic strength training through exercises such as pushups, where your weight supplies the tension. Each type offers its own advantages. Your choice depends upon your budget and exercise goals.

Isotonic Strength Training Schedule

You should include strength training in your fitness plan at least two times a week, recommends the 2010 Dietary Guidelines for Americans. Isotonic strength training causes muscle damage, which your body then repairs. The process results in the build-up of muscle mass. Because muscular damage occurs, you must give your body time to recovery. The University of Maryland Medical Center recommends that you wait at least two days in between strength training sessions. This advice applies no matter what type of isotonic device you use.

Benefits

The benefit of using isotonic strength training devices lies in the ability to increase your physical strength. The American Council on Exercise explains that you can gain up to 40 percent in strength after following a regular strength training program. It will also increase your bone density and help reduce your risk of developing osteoporosis in your later years. You will also realize the benefits in your everyday life. Your added strength will help you with daily tasks such as bringing in the groceries or doing yard work. Your well-defined muscles will also improve your appearance, giving you a lean, fit look.