Isotonic exercise…

That sounds pretty fancy, right?

In reality, it’s a technical way to describe a type of resistance training. We’ve previously described isometric exercises, which involve a sub-maximal contraction while the joint is held in the same position, without the muscle changing its length.

Well, an isotonic muscle contraction uses a set amount of resistance or tension while the joint is in motion, and the muscle is changing its length. Isotonic exercises are a good progression from isometrics when it seems you’re ready to advance your home routine.

Let’s take a look at the benefits of isotonic exercises, examples of this, and how you can incorporate these at home.

Benefits of Isotonic Exercise

Isotonic exercise is realistically the type of resistance training most are familiar with but aren’t aware of the technical term isotonic.

As mentioned above, isotonics involve using the same amount of tension or resistance as the joint is moved through some or all of its range of motion. As a result, the muscle performing the contraction will change lengths during this motion.

Isotonic exercises typically involve two primary muscle contractions during the motion performed: concentric and eccentric. A concentric muscle contraction involves the muscle shortening, whereas an eccentric contraction involves the muscle lengthening.

Isotonic exercises have a multitude of benefits, including, but not limited to, the following:

• Improving muscle strength

• Improving muscle endurance

• Promoting muscle strengthening throughout your full range of motion

• Can improve cardiovascular health

• Promote healthy bone density

• Keep a healthy BMI

This list goes on and on!

Now that we know a little more about isotonic exercise and its benefits, let’s look at some specific examples.

Examples of Isotonic Exercise

There are so many examples of isotonic exercises that we could discuss, but we’ll just key in on a few classic ones.

Keep in mind, the main takeaway with isotonic exercise is that you’re using the same amount of tension or resistance, while moving throughout your available range of motion. While often-times this will involve using some type of weight or other resistance equipment, it does not always require it.

For example, a classic squat or push-up, are both considered isotonic exercises. While you can add additional outside resistance to make these exercises more challenging, simply using your bodyweight still counts. This is because your body weight with a squat or push-up remains the same with regards to tension as you move throughout your available range of motion.

An example of an isotonic exercise that uses resistance would be a bicep curl with a dumbbell or a resistance band. Using a set resistance with your weight or resistance band of choice, you curl the arm through its full range of motion at the elbow joint. That’s an isotonic exercise. Even if you advance your level of resistance, while you’re practicing your specific reps/sets with one weight or resistance band, that same tension while moving through your range of motion counts as an isotonic exercise.

How to Incorporate at Home

As you can see, isotonic exercises are extremely beneficial and a great activity to add to your home routine.

If you are recovering from a recent injury or surgery, you’ll likely be progressing to isotonic exercises at some point with your rehab specialist. As a result, you will want to discuss when you can begin to start practicing these with your healthcare provider.

For your home routine, you can start with simple body weight exercises that move through your available range of motion, such as the previously mentioned squats or push-ups. You can also add the use of resistance via a weight or resistance band as you move through your range of motion for this isotonic challenge.

If using weight or resistance, always make sure to start with a lighter tension, then gradually build up the intensity. It’s better to slowly progress yourself versus doing too much at once and regretting it!

If you’re looking to switch up or enhance your home routine, consider isotonic exercises!