Countless varieties of exercise exist. Knowing the difference between different forms of exercise and their purposes can make you a more well-rounded and successful athlete. In terms of strength training, there are two basic types of exercise: isometric and isotonic. While their names sound similar, they are vastly different. Combining these two strength training methods can help you to achieve optimal fitness.
Tension
When you exercise, your muscles develop tension. This tension can occur while the muscle is shortening, lengthening or remaining static. A concentric contraction occurs when the muscle is shortening — for example, lifting a weight. An eccentric contraction occurs when the muscle is lengthening — for example, lowering a weight. An isometric contraction occurs when the muscle is tense but does not change in length — for example, flexing.
Isometric Exercise
Isometric exercises involve no joint movement, shortening or lengthening of a muscle. Some examples of isometric exercises include pushing or pulling against an immovable object, working one muscle against another muscle, and holding yourself in a static pose for as long as you can. This form of exercise will increase your muscles' strength and endurance but only in the pose that is being held.
Isotonic Exercise
Isotonic exercises are any exercise that involve joint movement and the shortening and lengthening of a muscle. Isotonic exercises involve both a concentric and eccentric contraction. Running, climbing, pushups, jumping jacks, curls and deadlifts are all examples of isotonic exercise. This form of exercise will increase your muscles' strength and endurance throughout the practiced range of motion; however, the most strength gains will occur at the weakest point of the contraction.
Training
When training, it is best to incorporate a mixture of isometric and isotonic exercises. The two can even be combined. For example, if you are doing pushups, you can pause at the top and bottom of each pushup for a few seconds. The reason this is the best method of training is because in everyday life and in sports there will be times when your muscles are challenged to either hold a particular pose or work against resistance through a range motion.
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