What Is Isotonic Exercise

If you've ever wondered "what is isotonic exercise?", it is a form of strength training. When someone says that they are performing isotonic exercise, it means that they are performing an exercise that involves muscle contraction against a constant load. Isotonic contractions are distinctly different from isometric contractions, in that they occur with movement at the joint. In contrast, isometric contractions occur with no movement at the joints.

There are two different types of isotonic exercises and you need to learn both to understand the answer to "what is isotonic exercise?" In a concentric contraction, the muscle will rise to meet the resistance of the specific exercise. Then, as the muscle begins to shorten, the resistance remains the same. In contrast, a muscle that begins to lengthen as it contracts is called an eccentric contraction. Some people refer to eccentric and concentric exercises as the “positive” and “negative.”

The positive phase of the movement is often the first phase of the movement. This is when the muscle is shortening. In the second phase, known as the “negative,” the muscle is lengthening. Ideally, you would pay attention to both parts of the exercise. However, there are some experts who believe that you should pay particular to the eccentric phase of the concentric.

Pilates instructors and enthusiasts have known the secret for years. Strength with length is the name of the game. These savvy fitness buffs know that accentuating the negative -- yes, negative -- can be the best thing you have ever done for your fitness routine. The power of negative training is based on the fact that you are much stronger in the negative or eccentric movement of an exercise than you are in the positive or eccentric phase. Therefore, adding eccentric training to your routine is like squeezing in an extra workout.

There are a number of ways to perform an eccentric isotonic exercise program. If you have a personal trainer, or even just a fitness workout partner, you can have them move the heavier weights into position, so you are only performing the negative phase of the movement. Eventually, by training in the negative phase, you will be able to do both phases of the movement. If you don't have a personal trainer or a workout partner, you still have some excellent options. Use both arms or legs to perform the positive phase of the movement. Then, on the return or negative movement, perform with either one arm or one leg. Keep alternating arms or legs until you have reached twelve repetitions on each.

While there are many positive things about eccentric isotonic exercise, it's only fair to mention that some experts believe that it may be a cause of injury. For example, noted research scientist Prank G. Shellock, Ph. D. has conducted several studies on concentric and eccentric muscle actions.

In one of his studies, the subjects were divided into two groups: One group performed positive exercise by walking uphill, and the other performed both positive and negative exercise by stepping up and down on a box. The researchers discovered that while the muscles in the positive group recovered within two hours after the exercise, the muscles in the subjects who also performed negative exercise had still not recovered the next day.

There are many places where isometric exercise might be important. For example, during physical therapy, you might not be strong enough for isotonic movement so isometric contractions might have to work. If you perform Pilates, you will want to isometrically contract your abdominal muscles, which will make the exercises more effective. Otherwise, it's best to contract your muscles with movement.

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