When you think about strength training, you might categorize each exercise based on the equipment you need to perform the exercise. For example, a push-up is a bodyweight exercise. A deadlift is typically a barbell exercise. And a biceps curl is most likely done with a pair of dumbbells.
A less familiar way to categorize movements is based on muscle contraction. The three types of muscle contraction are:
- Isotonic
- Isokinetic
- Isometric
ISOTONIC (“SAME TENSION”):
Isotonic contractions maintain constant tension in the muscle as it changes in length. There is a concentric (shortening) and eccentric (lengthening) phase. Strength training movements that use a barbell, dumbbells, medicine ball, kettlebell, or your bodyweight typically fall in this category.
ISOKINETIC (“SAME MOTION”):
Isokinetic contractions are similar to isotonic in that the muscle changes length during the contraction. The difference is that isokinetic contractions produce movements at a constant speed. You won’t easily find examples of isokinetic contractions in daily activities. Instead, you need special equipment to perform isokinetic exercises. Until recently, most isokinetic exercise equipment could only be found in rehabilitation centers, research organizations, or sports performance facilities.
ISOMETRIC (“SAME LENGTH”):
In an isometric contraction, there is no change in the length of the muscle. An example would be holding a heavy box. Your muscles are producing force (otherwise you’d drop the box), but their length isn’t changing.
WHICH TYPE WILL PRODUCE RESULTS?
Isotonic, isokinetic, and isometric contractions all produce results. However, isokinetic training may get you the results you’re looking for with a lower risk of injury and without a huge time commitment.
Because isokinetic contractions are a controlled mode of exercise, the risk of injury is lower. As you train isokinetically, you’ll improve muscle strength with consistent force applied throughout the full range of motion.
HOW TO BEGIN AN ISOKINETIC TRAINING PROGRAM
To take advantage of the isokinetic training benefits, you’ll need to find a facility that offers this training option. Jekel Strength Club in Lynnwood can help get you started.
Our ARX (Adaptive Resistance Exercise) is computer-controlled and has motorized resistance that matches the force of any user, giving you the perfect rep. This technology shortens the time you need to exercise while increasing the safety and effectiveness of all of your workouts.
If you’re curious to try our ARX for yourself, we offer a free trial option. Contact us to learn more.