How To Combine Isometric & Isotonic Exercises

For total fitness, it's important to include aerobic, flexibility and strength training in your weekly workout routines. You can build strength in a variety of ways, including performing exercises using your body weight and working out with free weights or machine weights. Strength training involving joint movement and range of motion muscle work, such as performing pushups, is isotonic exercise, whereas strength training without joint movement involving static muscle work, such as holding a plank position, is isometric exercise. Combine both isometric and isotonic exercise in a routine for a complete strength-conditioning workout.

Step 1

Perform pushups with intermittent plank exercises for isotonic and isometric workouts to build arm, shoulder and back muscles, as well as exercise core and leg muscles. Complete eight to 12 pushups per set with one plank hold in the middle and at the end of each set. Hold plank positions, or the up position of a pushup, for 30 to 60 seconds. Add challenge by resting on your forearms instead during plank positions, suggests Sports Fitness Advisor.

Step 2

Work out arms, shoulders and core muscles with a combination of pullups and abdominal holds for isometric and isotonic exercises. Start with eight to 12 pullups with your legs elevated out in front of you. Hold the up position of a pullup at the end of the set and perform eight to 12 double leg lifts for a combination of isotonic and isometric exercises. Add challenge with double leg lift rotations to the front, recommends Bally Total Fitness Manager Cord Crawford.

Step 3

Combine situps and the Pilates 100s exercise for isotonic and isometric core work. Finish eight to 12 situps or crunches per set and hold the up position for the 100s at the end of each set. Place your arms straight by your sides and spread your fingers apart with your hands facing the floor. Lift your legs straight up in the air, or bend them at a 90-degree angle if you have lower back issues. Without lying back down on the floor, gently begin moving your hands and arms up and down rapidly as if you were patting water. Keep patting and count to 100 while inhaling and exhaling to counts of five. Use your abdominal muscles for support and avoid straining your neck.

Step 4

Perform Pilates side bridge exercises for isotonic and isometric muscle work. Use a mat or towel to protect your knees and kneel down on the floor. Lean over to the right or left and place one straight arm on the floor for balance. Extend one leg straight out to the side and turn your body sideways. Use your arm and knee for support and lift your body up with either your right or left side facing the ceiling. Keep your body aligned with your hips stacked for side bridge pose. Hold for 30 to 60 seconds. Begin lifting your top leg up and down for side leg lifts while still holding the side bridge pose. Complete eight to 12 lifts. Repeat the exercises on the opposite side.