Isometric and isotonic exercises help maintain and build muscle strength using different forms of resistance. During isometric exercise, the muscles contract but the affected joints do not move and muscle length remains constant throughout the movement. These exercises are typically performed against an immovable object or surface. Isotonic exercises contract the muscles and involve the movement of joints. Weight training with barbells and dumbbells is a common form of isometric exercise. Before starting an exercise regimen be sure to consult a physician.
Isometric Exercises
Sports like wrestling, judo, shooting, mountain biking, climbing and alpine skiing all require isometric strength. An athlete can also use isometric exercises to improve her strength and conditioning for running and sprinting. Sports Fitness Advisor lists the hundred breaths exercise, side bridge and plank bridge as full body isometric exercises. The isometric shoulder raise and isometric pushups are two upper body exercises. Lower body movements include isometric hip abductions, isometric hip extensions, isometric leg extensions, isometric calf raises and isometric squats.
Isotonic Exercises
Isotonic exercises move the joint during muscle contraction. The muscle lengthens and shortens as an isotonic movement is performed. These exercises help to maximize muscle size and strength and increase definition. Upper body isotonic movements include the bench press, military press, biceps curl, lat pull down and triceps dip. Lower body movements are barbell squats, stiff-legged dead lifts, leg presses and dumbbell lunges. Calisthenics are another form of isotonic exercise.
Isometric Benefits
Dr. Edward R. Laskowski, M.D., of the Mayo Clinic notes that isometric exercise can be beneficial to someone who suffers from arthritis or has been injured. Since no joint movement is involved, arthritic individuals can engage in isometric training to maintain muscle strength without experiencing joint pain. Individuals who are rehabilitating can target the injured area effectively without aggravating the muscle or joint.
Isotonic Benefits
Isotonic exercise can improve bone and muscle strength while boosting the body's metabolism. Training with free weights also increases muscle mass. Basic daily activities like climbing stairs, running and walking can benefit from strength training. Engaging in isotonic training such as weight lifting can also help improve self-esteem and body image.
Warnings
Isometric exercises can cause a rapid spike in blood pressure because of the dramatic increase in muscle tension. People with heart problems or high blood pressure should avoid isometric exercise. Always train with a spotter during isotonic exercises like the bench press, barbell squat and military press to maintain proper form and reduce the risk of injury.
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