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Strength Training: Isometrics Versus Plyometrics

Isometrics Versus Plyometrics

Strength Training: Isometrics Versus Plyometrics

Exercise plays an important part of one’s health and well-being. Therefore, it is worthy of a place in your schedule. Still, you should note that not all types of exercise are equal as far as efficacy and risks. If your goal is to get toned, improve stamina, and get stronger, both isometrics and plyometrics are effective but in different ways. Here, we will explore isometrics versus plyometrics.

Isometrics Versus Plyometrics Explained

There are three types of muscle contractions. A concentric contraction happens when your muscle shortens in length as it tenses. An example of this is the lifting portion of a bicep curl. As you lift the weight, your bicep muscle becomes shorter as it exerts force. To lower the weight without dropping it, your muscle has to resist as it lengthens, which is an eccentric contraction. Both concentric and eccentric contractions are part of plyometric exercise, which involves a change in muscle length and joint angle.

Isometric exercise, on the other hand, results in no change in muscle length or joint angle. Hence, it’s also known as static strength training. Examples of isometric exercise include wall sits, yoga poses and planks.

Exercise and Rate of Force Development

Not only does plyometric and isometric exercise help you get more energy, it also increases the speed with which your muscles can generate force, known as the rate of force development (RFD). The time it takes to develop force is impacted by how stiff your tendons are: The looser they are, the more time they need. As you progress with regular training, the collagen fibers in your tendons change, resulting in increased stiffness and enhanced RFD. In other words, consistent and prolonged training leads to stronger and faster muscles.

Why Isometric Exercise Is the Better Choice

Isometric and plyometric exercise both lead to improved rate of force development. However, the risk of injury during isometric exercises is significantly lower than during plyometric exercise. Plyometric exercise creates stress on your body because of the impact (such as moves that involve jumping) and can also cause tearing and inflammation of tendons and ligaments. Isometric exercise, on the other hand, has a low association with injury and is recommended as rehabilitation for those recovering from injury. Isometrics enhance the stabilization of the injured area without potentially aggravating it through muscle and joint movement.

How Activ5 Can Help

The Activ5 by Activbody is a device designed to facilitate isometric exercise in a way that is convenient, easy, and fun. Paired with a smartphone app, the small and portable Activ5 enables quick workouts by doing simple exercises that will help you get in shape. With this innovative technology, you can exercise while you’re sitting, such as on an airplane, in your office, or hotel room. The use of the Activ5 app to coach, measure, and track your efforts creates an engaging and fun gamified workout.

Whether you want to try isometric exercise at home or on the go, the Activ5 can help. Lightweight and portable, its convenience allows you to maintain a fitness routine with minimal space, time, or equipment. In fact, the Activ5 is all you need for a full-body workout that fits easily into any schedule and lifestyle.

Sources:

https://breakingmuscle.com/learn/isometric-training-what-it-is-and-how-to-do-it-correctly

http://www.healthline.com/health/fitness-exercise/isometric-exercises

https://breakingmuscle.com/learn/increase-your-fast-twitch-potential-with-isometrics

http://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/isometric-exercises/faq-20058186

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