When it comes to working out, there are several types of exercises you can opt for depending on your focus on different parts of physical health. One of the most beneficial groups of exercises for overall fitness that has recently picked up is the isotonic exercises. Often recognised for building strength and increasing flexibility, isotonic exercises are a key component of any well-balanced workout routine. However, not enough people know what exactly is it and what are its benefits.
In an exclusive interaction with Onlymyhealth, our expert Dr Shaista Sehar, Physiotherapist, Kinder Hospital - Bangalore, sheds light on the same. Here is what she shared with us.
Dr Sehar shared that isotonic exercises involve movements in which the muscle changes length as it contracts to move a joint. The exercises are performed with a constant load over the range of motion. There are two types of isotonic contractions.
Benefits Of Isotonic Exercises
Isotonic exercises provide numerous health benefits such as:
1. Strength Building
They are extremely effective at building up the muscles as they always have constant resistance and the muscles engaged.
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2. Muscle Toning
The muscle will become more toned with the regular isotonic exercises because muscles get accustomed to repetitive movements and resistance.
3. Increased Circulation
These exercises help improve blood circulation as the muscles are constantly engaged, improving the effectiveness of the heart to pump blood to all parts of the body.
Can Isotonic Exercises Improve Flexibility?
Flexibility is the ability of a muscle or joint to move through its full range of motion. One of the most overlooked benefits of isotonic exercises is enhancement in flexibility. So, yes isotonic exercises can improve your body’s flexibility. We asked Dr Sehar as to how os this possible and here’s what she shared with us:
1. Joint Movement and Stretching
During isotonic exercises, the muscles move through a full range of motion. The act of moving a joint through its full capacity helps lengthen the surrounding muscles, which can gradually increase flexibility over time.
Also Read: 5 Push-up Variations To Help Strengthen Your Upper Body
2. Muscle lengthening
Isotonic exercises aid in muscle fibre lengthening. Meaning, this controlled elongation encourages the muscles to be more supple and less prone to stiffness, which is essential for increased flexibility.
3. Increased Blood Flow
“Regular isotonic exercises stimulate circulation, delivering more oxygen and nutrients to the muscles. This supports muscle recovery and flexibility by reducing the buildup of lactic acid, a byproduct of muscle contraction that can contribute to stiffness,” Dr Sehar explained.
4. Better Range of Motion
With the growth of muscles in strength and flexibility due to regular isotonic training, the range of motion in joints may also be improved. The ability of the joint to move through its full range increases with time, which is a contributing factor to overall flexibility.
Examples Of Isotonic Exercises To Improve Flexibility
To experience the benefits of isotonic exercises for flexibility, consider incorporating some of these expert-approved exercises into your routine:
- Squats
- Lunges
- Push-Ups
- Arm Circles
- Leg Swings
Bottomline
Isotonic exercises are a great addition to any kind of fitness routine. They provide a combination of strength, endurance, and flexibility benefits. Experts share that the engagement of muscles through full ranges of motions can increase muscle length, improve joint flexibility, and prevent injuries. Therefore, if you need more flexibility, get a variety of isotonic exercises and add them to your routine. The consistency with which you do these exercises increases your flexibility, strength, and overall fitness.