Isometric vs Isotonic Exercises Explained
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ScribdTranslationsIsometric vs Isotonic Exercises Explained
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INTRODUCTION DOSAGE PHASES
OBJECTIVES
WHAT IS ISOMETRIC EXERCISE?
The term isometric refers to the combination of two words “iso” which
means equal and “metric” which means length. That is to say, they are those
in which the exercise generates tension in the muscles without the need for
movement or displacement.
"These are those in which the exercise generates tension in the
muscles without the need for movement or displacement."
WHAT IS ISOTONIC EXERCISE?
They are used in most patients, in whom the aim is to improve their strength and range of motion.
It is a type of physical activity in which there is a change in muscle length during muscle contraction. In other
words, in an isotonic exercise, the muscles contract and shorten, moving the joints and creating movement.
This type of exercise involves variable resistance throughout the range of motion.
ISOMETRICAL
strength development
improves muscular endurance
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3 muscle strengthening
reduction of joint pressure
improves muscular stability "v-' D435 3M
improves motor control
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injury rehabilitation
ISOTONIC
muscle strength development endurance improvement
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increase in muscle size (hypertrophy)
Improves joint function
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Improves posture and stability
Concentric / Positive Phase Eccentric / Negative Phase improving bone health
ISOMETRICAL ISOTONIC
RESISTANCE EXERCISES rgij
The work method is called
STRENGTH EXERCISES
total isometry and is require contraction and joint
movement in execution. These
performed at an intensity of
exercises have an eccentric or
60 to 90% for 20 seconds or
negative phase (that which is
more until fatigue is reached,
performed following the force of
performing 8 to 10 sets of 6 gravity) and another concentric or
to 8 repetitions. positive phase (that which goes in
Age the opposite direction to gravity).
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The duration of an isometric exercise
may vary depending on the objective. Beginners, I could For
start with
short intervals, such as 10-20 seconds, and gradually progress as
you get stronger.
To improve muscle endurance,
may increase the times of
retention at 30 seconds or more.
DETERMINE THE DURATION OF THE EXERCISE:
EXERCISE FREQUENCY
• How often you exercise
isometrics can depend on your goals and fitness level. You can do
them 2 to 3 times a week, allowing rest days between sessions to
allow for muscle recovery.
SELECTION OF EXERCISES:
INTENSITY GRADUATION:
EFFORT BENEFIT
• The intensity of isometric exercises can be increased by adding resistance or by modifying body position to create a greater challenge.
MAXIMUM BENEFITS: IMPROVES SPEED AND TONES
90-100% THE NEUROMUSCULAR SYSTEM
• Start with simpler exercises and progress to more advanced variations as your strength 80-90%
improves.
INTENSE BENEFITS: INCREASES ANAEROBIC
RESISTANCE IN SHORT SESSIONS
MODERATE BENEFITS: IMPROVES AEROBIC
70-80% RESISTANCE
SOFT BENEFITS: IMPROVES BASIC RESISTANCE
60-70% AND FAT BURNING
VERY SOFT BENEFITS: HELPS RECOVERY
50-60% POST-EFFORT
REST TIME
• After each isometric and isotonic contraction it is recommended to rest sufficiently to allow the muscles to
recover. Rest can vary, but a common range is 30 seconds to 1 minute between reps or exercises.
NUMBER OF REPETITIONS:
1
Unlike dynamic exercises, isometric exercises are often measured
in terms of holding time rather than repetitions. you can structure
CHOOSE THE BEST RANGE
your multiple repetitions isometric However, sessions OF REPETITIONS
FOLLOW US ON INSTAGRAM
exercises. with different FORCE
STRENGTHEN
HYPERTROPHY
BUILD MUSCLE
ENDURANCE
CONDITIONING
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REP REPS REPS
LISTEN TO YOUR BODY
• Pay attention to how your body responds to the exercises. If you experience extreme pain
or fatigue, you may be overworking your muscles and need
to adjust the intensity or duration.
TRAINING PHASES
02. TRAINING 04. REST
It refers to performing exercises in State of rest in which a
order to exercise one's body, usually pause is made to recover
by following a routine of these. strength and resistance
so as not to
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03. STRETCHING
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sl. • overdoing it when
4 229 exercising and ending up
They are a series of... Gentle, hurting yourself.
sustained exercises in which the
muscles stretch more than they normally would, which can help
01. ACTIVATION reduce pain and increase joint range of motion.
It refers to the contraction of
any muscle, this can be due
to some type of physical
activity prior to training.
REFERENCES
1 .DIAZ, I. (2017). UPDATE ON THE EFFECTIVENESS OF ECCENTRIC AND ISOMETRIC EXERCISES IN LOWER LIMB TENDINOPATHIES. HERNANDEZ, R. (2012).
COMPARISON OF THE EFFICACY OF ISOKINETIC VS ISOMETRIC THERAPEUTIC EXERCISE IN PATIENTS WITH KNEE OSTEOARTHRITIS. VOL. 8. PAGE 10-14.
ELSEVIER.
2 .THIS CONTENT HAS BEEN ORIGINALLY PUBLISHED BY [Link] AT THE FOLLOWING ADDRESS:
HTTPS://[Link]/CNT/NOTICIAS/-EJERCICIOS-ISOT-NICOS-O-ISOM-TRICOS-. IF YOU ARE THINKING OF USING IT, YOU SHOULD CONSIDER THAT IT IS
PROTECTED BY LAW. IF YOU CITE IT, PLEASE STATE THE SOURCE AND LINK TO THE ORIGINAL NOTE FROM WHICH YOU HAVE TAKEN THIS CONTENT.
HTTP://[Link]/
3 .BELSLEY, S. (ND). ISOTONIC EXERCISE | [Link]. [Link].
HTTPS://[Link]/ES/GLOSARIO/EJERCICIO-
ISOTONIC#:~:TEXT=AN%20ISOTONIC%20EXERCISE%20IS%20THAT,AN%20EXAMPLE%20OF%20AN%20ISOTONIC%20EXERCISE.
[Link]ÁLEZ, R. P. AND. DP L. (2017, AUGUST 29). ISOTONIC EXERCISES - AXA HEALTHKEEPER. AXA HEALTH KEEPER.
HTTPS://[Link]/BLOG/EJERCICIOS-ISOTONICOS/
5 .ALBERT M, “MUSCLE TRAINING EXCGUTERMAN, T. (ND). STRENGTH TRAINING METHODOLOGY. HTTPS://[Link]/EFD186/METODOLOGIA-
DE-ENTRENACIÓ[Link]
6 .ÉNTRICO”, EDITORIAL PAIDOTRIBO, 1st EDITION, BARCELONA 1999
7 . HTTP://[Link]/IMG/REVISTAS/ARTICULOS/ART3_40.PDF
8 .JUNQUERA, R. (2023, NOVEMBER 12). STRETCHING. WHAT THEY ARE, TYPES, HOW THEY ARE PERFORMED, INDICATIONS AND EFFECTS.
HTTPS://[Link]/GLOSARIO/ESTIRACIONES?AMP
[Link], L. (2023, MAY 25). WHAT IS MUSCLE ACTIVATION AND WHY IS IT IMPORTANT? BETTER WITH HEALTH.
HTTPS://[Link]/ACTIVACION-MUSCULAR/
