More commonly known as resistance exercise or resistance training, resistive exercises build muscles and strengthen bones by challenging the body with the force of resistance. When the body repeatedly contracts in response to resistance, the muscles are stimulated. Various tools generate this resistance, from weights such as dumbbells and barbells to elastic bands to the body itself. Drink plenty of water and stretch thoroughly before any sort of resistive training to avoid injury.
Isotonic
The word "isotonic" means "equal tension." As the name implies, resistive isotonic exercises encourage contractions within the body that remain constant as muscles shorten and lengthen. Lifting free weights such as barbells, dumbbells and medicine balls constitute isotonic resistive exercises; the weight of these accessories remains constant regardless of how they are used in exercise. Isotonic resistive exercises with free weights include dead lifts, squats, bench presses, dumbbell rows, barbell rows, bicep curls, hammer curls, reverse curls and dumbbell flyes. Wood choppers, ball throws and push-ups provide isotonic medicine ball exercises. Machines that allow leg presses, calf raises and machine flyes also accommodate isotonic exercise. These exercises focus on building muscle mass as well as strengthening the tendons and bones.
Isometric
Isometric exercises -- or "static strength training" -- generate resistance by challenging the exerciser with a force that is fixed or immovable. Examples of isometric exercise performed with the body alone include plank bridges, side bridges and isometric push-ups. Isometric squats, calf raises, leg extensions, hip extensions and hip abductions use immobile objects such as walls to create static resistance. The contractions generated by isometric exercises don't cause much in the way of strength gains, though they are helpful for rehabilitating muscle groups surrounding injured joints.
Isokinetic
Isokinetc resistive exercises -- also known as "accommodating resistance exercises" -- maintain constant muscle contraction throughout the entire range of the exercise's movement. The resistance generated by isokinetic exercises is variable throughout the range of motion, relative to the change in muscular capability at every point in the exercise's movement. Elastic exercise bands accommodate isokinetic workouts. Isokinetic resistive upper body exercises include bicep curls, rows, chest presses, deltoid raises, kickback, triceps extensions and rotator cuff rotations performed with exercise bands. Isokinetic lower body exercises performed with resistive exercise bands include glute kickbacks, squats, lunges and outer thigh raises. Isokinetic exercises help tone the muscle rather than building muscle mass.
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