In previous articles, we’ve talked about exercise related to isometrics and isotonics…Now, we’ll discuss isokinetics!
Isokinetic exercise means that we are performing the exercise at the same speed throughout the motion. Often-times though, while the speed remains the same, there may be variability in the range of motion and/or resistance used.
In this article, we’re going to talk more about the nitty gritty details behind isokinetic exercise, its overall benefits, and how you might incorporate this into your home routine.
Further Defining of Isokinetic Exercise
We’ve already described isokinetic exercise as exercise that has you moving at the same speed throughout the motion being performed, regardless of the force you’re exerting.
While isokinetics can be used in your exercise routine itself, it is most commonly used for muscle testing and rehab purposes. In most rehab settings, there are specific machines and equipment used to help with isokinetic testing and training. These machines will force the targeted muscle group to perform at an optimal level while maintaining a consistent speed.
Isokinetics are a type of strength training that utilizes various combinations of concentric and eccentric muscle contractions. Recall that concentric muscle contractions involve the shortening of a muscle, while eccentric muscle contractions involve the lengthening of a muscle.
The challenge from isokinetics comes with maintaining the same speed of movement, but also accommodating varying levels of resistance throughout your range of motion. While trying to maintain the same speed of movement, the amount of resistance from the specialized piece of equipment will tend to increase as the targeted muscle group works harder to keep up its pace.
While you could try to incorporate the concept of isokinetics without specialized equipment, it really is most productive and accurately performed with the right machines. These are machines specifically created for isokinetic testing and training.
Benefits of Isokinetic Exercise
There are many known benefits to isokinetic exercise.
From a rehab perspective, isokinetic testing helps to inform a rehab specialist about the strength and endurance capacity of the muscle group being tested. Then these objective results can be re-tested to ensure the individual is progressing as would be expected. This can be utilized for orthopedic injuries, surgical recovery, and even neuromuscular disorders.
In addition to the above, the following are some additional benefits to consider with isokinetic exercise:
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Improve muscle strength and endurance
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Isolation of the area needing improvement
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Low risk of injury
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Encourages the muscles to perform at full capacity while maintaining the same speed
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Pain management
How to Incorporate Isokinetic Exercise at Home
It’s important to keep in mind that isokinetics are most accurately and appropriately performed with the proper type of equipment specifically created for this type of exercise.
You’ll usually find this equipment in a rehab or professional sports setting versus a gym; however, you could use the concepts of isokinetic exercise with other pieces of gym equipment, such as a treadmill or stationary bike, if these are being used at the same speed throughout your workout.
Technically, you could also even incorporate isokinetics into your resistance training, as long as you maintain the same speed throughout your reps and sets. It won’t necessarily be as accurate as using professional equipment, but again, the same concept is there.
If you’re in the process of rehabbing yourself from an injury, you could consider speaking with your rehab specialist about if isokinetics are the right type of exercise for you to include in your rehab routine.
You may even decide to consider adding isokinetics to your gym or home workout routine to switch things up a bit. Just make sure to check with your doctor or rehab specialist if you’re recovering from an injury before trying a new form of exercise, such as with isokinetics.
