Isometric, isotonic, and isokinetic exercises are all different types of resistance training that can help improve muscle strength, endurance, and overall fitness when done regularly.
Isometric exercises involve holding a muscle in a static position, such as against resistance, for a set period of time without any visible movement in the joint. This type of exercise can help improve muscle strength and endurance, as well as increase muscle activation and stability.
Isotonic exercises involve moving a muscle through a full range of motion, such as with a weight or resistance band. These exercises can help improve muscle endurance, strength, and flexibility.
Isokinetic exercises involve moving a muscle against resistance at a constant speed, such as with a machine or equipment. These exercises can help improve muscle strength, endurance, and power.
By incorporating isometric, isotonic and isokinetic exercises with the Exergenie at home, you can target different muscle groups and improve your overall fitness. Additionally, the Exergenie allows for easy resistance adjustments, making it easy to progress and challenge yourself as your fitness improves.
Using the Exer-Genie to perform exercises has a number of advantages. Some of these include:
- Targeted muscle activation: The Exergenie allows for targeted muscle activation, enabling users to focus on specific muscle groups for improved strength and tone.
- Versatility: The Exergenie can be used for a variety of exercises, including isometric, isotonic and isokinetic exercises, which can be used to target different muscle groups and achieve different goals.
- Convenience: The Exergenie is a compact, portable piece of equipment that can be easily used at home, making it a convenient option for those who want to exercise without going to a gym.
- Safety: The resistance bands can be adjusted to different levels of resistance, making it easy to start off with a lower resistance and gradually increase as the user’s strength improves.
- Rehabilitation: The Exergenie can be used for the rehabilitation of different injuries, it is beneficial for people who are recovering from injuries or surgeries.
- Variety of exercises: The Exergenie allows for a wide variety of exercises to be performed such as arm and leg press, chest press, rows, squats, and many more.
The duration of isometric, isokinetic, and isotonic exercises can vary depending on an individual’s fitness level and goals.
Isometric exercises involve holding a muscle contraction for a period of time, typically 8-10 seconds.
Here are some steps to follow when performing isometric exercises:
- Choose an exercise: Some examples of isometric exercises include holding a plank, wall sits, and static holds.
- Get into the starting position: Position your body in the starting position for the exercise you have chosen.
- Hold the position: Hold the position for the desired amount of time. The duration of the hold can vary depending on your fitness level. With the Exer-Genie you can hold this position against the unmoveable resistance controlled with a finger on the line which you then decrease a little to be able to follow-up with a 12s concentric contraction – also with maximum effort.
- Relax: Slowly release the contraction and return to the starting position.
- Repeat: Repeat the exercise for multiple sets and reps.
It is generally recommended to perform 2-3 sets of 8-12 reps for isotonic and isokinetic exercises, and 1-3 sets of 8-10 seconds for isometric exercises. The duration of the exercise should be gradually increased as fitness improves.
The 10/12 method described above is a technique used with the Exergenie, a device that attaches to a non-flexible band generating resistance by friction within the unit and allows for targeted muscle activation and strengthening.
The 10/12 method is a protocol that involves performing 10 seconds of an exercise starting with the stretched positions of the targeted muscles, followed by 12 seconds of the same exercise contracting the used muscle to the shortest elongation, all while using at least 70% effort. The idea behind the method is to use the Exergenie to provide a targeted and intense muscle contraction during the first 10 seconds, and then use the remaining 12 seconds to fatigue the muscle and increase overall muscle activation.
The 10/12 method is typically used for upper body exercises such as bicep curls, tricep extensions, and shoulder presses. The resistance band should be adjusted during the exercise to provide a challenging but manageable resistance for the duration of each repetition. The resistance can be increased as the individual’s strength improves.
It’s important to note that the 10/12 method is just one of the possible protocols to use with Exergenie and it’s important to check with a fitness professional or your doctor before starting any new exercise program.