What are Isokinetic Exercises(2020): The Best Science, Examples And How It Is Beneficial?
The exercises which are career saving and which benefits athletes are Isokinetic Exercises.
Let’s talk it, the science behind it, and how they are beneficial to you.
What are Isokinetic Exercises?
The strength training workouts, which make you work at a constant pace or consistent weight at a range of motion are called as Isokinetic Exercises.
Most Isokinetic Exercises use specialized equipments, or dynamometer, which controls the amount of strength you exert. Stationary cycle is the basic example of Isokinetic Exercises.
Therefore, some Isokinetic Exercises use bodyweight or other light weights but need to be worked out manually at a constant pace.
For recovery and physical therapy Isokinetic Exercises are used.
What happens during Isokinetic Exercises?
While performing Isokinetic Exercises, the specialized equipments puts you on a controlled and constant speed.
The strength gained from Isometric exercises is dependent on the specialized equipments. Speed and weight can be set but the motion remains consistent.
The science – isometric muscles contraction
When the muscles contracts and shorten during the motion in a constant speed that time isometric muscles contraction occur.
Concentric and Eccentric are the two main types of muscle contraction
Let’s take an example of machine bicep curls.
Concentric: When the weight is pulled, the muscles shorten. Your strength exertion is more than the given weight.
Eccentric: When you curl back down the weight, the muscles lengthens. Your strength is less than the weight – hence the weight is bringing your arm to back to its initial position.
There is strength used in both moves. If you let loose the weight, your arm will snap back.
Examples and Equipments
As Isokinetic Exercises are not common, they are also called as Isovelocity exercises – which requires a special machine that contracts muscles at a constant pace.
As Isokinetic Machines are expensive they are not found in the local gym, they are mostly found at rehabilitation centres.
The specialized machines create consistent resistance either electronically or through hydraulics.
Here are some isometric exercises and equipment:
1. Stationary cycle can be found in your local gym or spin class. Imagine you pedal at 50 revolutions per minute, at resistance level 1. If your trainer increases the resistance level at 3, you need to pedal harder and keep the speed constant. This is a perfect example of a Isokinetic Exercises.
2. Treadmill is another great example but some would argue it to be an isotonic workout. Your speed can be constant throughout the incline can act as resistance. Adding resistance makes it an Isometric Exercise.
3.Dynamometer The specialized equipment which measures and records the force output in a controlled environment is dynamometer. Exerbotics manufactures proprietary isokinetic machines, which include nucleus abdominal, contralateral hamstring, chest press, shoulder press, leg press and squats.
4. Timing your reps is one of manual of working out at a constant pace. For instance, count of every motion when you squat, to keep a constant speed in your set. This is one of the manual ways of keeping a constant speed and motion.
Swimming is another example of keeping constant motion as it provides equal resistance through the water.
However, you need to make a conscious effort to keep your speed and arm movement at a constant pace.
Due to requirement of controlled environment and muscles, Isokinetic Exercises are different from Isometric and Isotonic Exercises.
Isokinetic Exercise is a huge part of exercise science and sports rehabilitation. Physical and occupational therapist use Isokinetic Machines to help people recover from injuries, imbalances, and other physiotherapies.
study show that professional athletes get their knee muscles strengthened with Isokinetic Exercises. Isokinetic Exercises are also useful for the people with obesity and to treat knee osteoarthritis.
Part of studies above shows these exercises
- Improve lean mass
- Reduce body fat
- Increase muscle strength
- Increase muscle injury
- Prevent injury
The benefit of Isokinetic Exercises is it prevents injury. When you set a certain speed, the equipment won’t let you push harder than necessary.
The controlled environment for your muscles is what makes the exercises efficient for injury and recoveries.
Isokinetic vs Isotonic vs Isometric
As mentioned, Isokinetic Exercises are muscle contraction in a controlled environment.
Whereas, Isotonic and Isometric exercises are more common and don’t require a controlled environment, hence you can find similarities to Isokinetic Exercises.
The strength exercises in which your muscles get contracted while you hold a still position are Isometric Exercises.
The everyday workout you perform at the gym which involves the range of motion are Isotonic Exercises. Muscle contraction is involved in it.