Isometric exercises are static holds as opposed to moving a muscle through a range of motion. Examples of isometric exercises are pushing against a wall, holding a barbell over your head or holding a yoga pose for a fixed period. The opposite of isometric exercise is isotonic exercise. Isotonic exercise is the way most people work out, even though they might not be aware of the term.
Types
Many types of isotonic exercises exist. Any exercise that forces a muscle to move through a range of motion is considered an isotonic exercise. Isotonic exercises can be performed with or without weights. Examples of of isotonic exercises are pushups, squats, pullups, bicep curls, deadlifts and stomach crunches.
Contractions
When you perform an isometric exercise, the muscle only undergoes one type of contraction: an isometric contraction. However, when you perform an isotonic exercise, the muscle undergoes two types of contractions: concentric and eccentric. In terms of weightlifting, when you lift a weight up, the contraction is concentric; when you lower the weight down, the contraction is eccentric.
Benefits
An isometric exercise only strengthens a muscle in the position it is being held in. While isometric exercises can improve your strength, they are best for improving your stamina. Isotonic exercises, on the other hand, strengthen your muscles through the entire range of motion. In other words, holding yourself in a pushup position won't make you much better at doing pushups, but actually doing pushups will.
Considerations
A well-rounded athlete needs to perform a mixture of isometric and isotonic exercises. You cannot argue that one type of exercise is better than the other because they are so markedly different and they both serve different functions. In day-to-day life, both types of exercises will benefit you. Isometric exercises will benefit you when you are doing tasks such as carrying heavy grocery bags or holding a child. Isotonic exercises will benefit you when you are walking up stairs or helping a friend lift something heavy.
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