FIRST, SOME DEFINITIONS
Isotonic and isometric exercise are two main types of muscle contractions. They have different effects on our muscles, as well as different benefits.
ISOTONIC EXERCISE
- Involves the contraction and shortening of a muscle, which entails joint movement and a change in the length of the muscle.
- Examples are squats, biceps curls and other forms of weight lifting.
- Isotonic exercises help to improve muscle strength, endurance and flexibility.
- Concentric contractions occur when the muscle shortens under force (as in the lifting of weight for a biceps curl)
- Eccentric contractions occur when the muscle lengthens under tension (as when the weight is lowered in the biceps curl)
ISOMETRIC EXERCISE
- Involves muscle contraction when the muscle remains static under tension and there is no change in the length of the muscle
- Examples are static position exercises, like planks or wall sits
- This improves muscle endurance at specific joint angles, requires minimal equipment and places less stress on our joints.
The static stretch shown below is an example of an isometric exercise.
PLANKS
I personally do a one minute plank each morning without fail. This challenges my core and yet does not put great pressure on my lower back. My abdominals, obliques and back are involved. I hold a static position from head to heels.
My workout routine is to do upper body strength building one day, cardio the next – but I always do a plank every day.
I was introduced to isometric training when I first began to do planks many years ago. I had done crunches and sit-ups, but I prefer planks at this point. Planks, plus better eating habits and cardio have kept my core in good shape.
Here is a very helpful video on the plank exercise and its benefits.
BULLWORKER
About 4 years ago, I ordered Bullworker equipment and began to do a combination of isotonic and isometric modes of exercise. My practice is to do about 20 reps and then finish with an isometric hold of at least 12 seconds.
The Bullworker equipment I use has steel tubes containing weighted resistance springs. We push together the handles at the ends of the tubes against the resistance within. Or we can pull apart the handles at the sides against the same resistance for a different challenge to our muscles.
Here is a video to show a back Bullworker workout with the Bow Classic. The demonstrator (Chrisman Hughes) begins with an isometric hold and follows with isotonic reps. I generally do reps first and then a hold. This is a matter of preference. I have the Bow Classic and use it primarily for back exercise.
Here is a chest workout with the Steel Bow, supplemented by push-ups and Iso Bow stretches. I use the Steel Bow for chest workouts.
Take a look at my Bullworker link at the side of my website. Click on the red link for full information on all Bullworker products.
I like Bullworkers for these reasons:
- They are durable, high quality tools
- They combine isotonic and isometric modes of training
- Bullworkers are portable and easily carried when traveling (especially the Steel Bow)
- The training generally protects our joints
- Training manuals and several springs are included with each shipment
- A free Facebook group is available for Bullworker questions/answers and updates
FINAL THOUGHTS
Most of this post has covered the isometric mode of training, since isotonic movements are very well known and include most of what is done in gyms – machines, barbells and dumbbells.
I also get an isotonic pump with my Bullworkers, but the “hold and sustain” aspect is effective for endurance and stability.
Martial arts expert and movie star Bruce Lee used Bullworkers to develop his striking force as a young man.
Bottom line for me – isometric exercise is a very useful form of fitness training, not to replace isotonic movements, but to accompany them. Planks and Bullworkers work for me!
Please leave me any comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.
Lets stay active during the fall and winter months!
