Isotonic Exercise – Examples and Benefits

Isotonic Exercise – Examples and Benefits

Exercises are the best way to keep a human body fit and going in the long race of life. Studies claim that doing frequent exercises not just boosts our physical wellness but also plays a vital role in maintaining our mental wellness. Isotonic Exercises are the ones which are one of the most widely followed exercises in the world. The word isotonic comes from the Greek language. The word ‘iso’ means equal and ‘tonic’ refers to tone. Thus, the overall meaning of the exercise lies in its name. The only reason for this to be so popular among people is due to their ease and rapid impact on individuals. People who follow isotonic exercises see the results of it in a really quick succession of time.

Exercise is the best way to keep yourself going
Exercise is the best way to keep yourself going

Isotonic exercise majorly involves the shortening of muscles while lifting some load/weight. It is one of the best ways to achieve a muscular body. There are two forms of isotonic contraction,

  1. Concentric Contraction
  2. Eccentric Contraction
Bicep Curls are the best example to understand Muscle contraction
Bicep Curls are the best example to understand Muscle contraction

In concentric contraction, shortening of muscles takes place, while in eccentric contraction we see the lengthening of the muscle. To understand this better, let us take an example of bicep curl work out with dumbbells. So, whenever a person lifts the dumbbell from a straight low elbow to an angular bent, we observe that there is a muscle contraction or shortening which refers to the concentric contraction. When the bent elbow carrying some weight is again brought back to a low straight position, at that time muscle elongation takes place which is the eccentric contraction phenomenon.

Examples of Isotonic Exercises

Most of the isotonic exercises come under aerobic exercises such as jogging, running, walking, swimming, dancing, etc. These aerobic exercises are easy to perform. It helps a person to get an entire body workout by performing any one of them. Since they involve a lot of body movement hence it is often not recommended for patients who are having any injuries or who have restricted body movement due to any medical condition. Let us take a look at few more isotonic exercises in detail,

Commonly Pefromed Isotonic Exercises

  • Pushups: Pushups are a worldwide followed exercise that doesn’t even require any equipment to perform. One can do it easily anywhere, anytime. It majorly helps in building strength around the arm region and shape up the chest zone.
Push-ups Exercise
Push-ups Exercise
  • Pull-Ups: Pull-ups are another wonderful example of isotonic exercises. Here we require a bar raised at some height and people try to pull up their body using their arm strength. This is again mainly helps in building arm region muscles.
Pull ups exercise
Pull ups exercise
  • Lunges: Lunges are the best set of exercises when it comes to working out for thighs and glutes. These are often done by carrying some weight in the hands and doing a back and forth motion of the body. It also involves bending it on alternate knees. So, this is also considered to be a remedial isotonic exercise for the knees.
Lunges Exercise using alternate legs
Lunges Exercise using alternate legs
  • Burpee or Squats Thrust: These are some of the most challenging exercises which require a lot of effort to perform with perfection. It often gives fruitful results in a shorter duration of time. Burpee can be full or half. Full burpee pushups carries out in the lower movement, whereas in case of half burpee involves just hopping and holding plank position momentarily. These are the perfect example of isotonic exercises for hips that help in maintaining the shape of the hips and also the posture.
Jumping stage in the Burpees exercise
Hopping stage in the Burpees exercise

Benefits of Isotonic Exercises

Isotonic exercises are one of the best in business when performed with proper discipline. It has a great overall impact on an individual’s health and often shows results in a very short time. Here are a few benefits of these exercises;

Benefits of Isotonic Exercises
Benefits of Isotonic Exercises
  • Isotonic exercise requires no extra equipment in performing most of these exercises, which makes it easy to practice and cost-effective.
  • These exercises help in building muscular strength. Performing isotonic exercises helps in enlarging the muscle cells and thus helping them to become strong enough to increase their weight training levels and lead towards healthy muscles.
  • Many scientific studies have proven the fact that isotonic exercises help in better cardiovascular health. One should have small running or jogging exercises to keep your body pumped up.
  • Since these exercises involve body and muscle movements hence they improve the quality of life of individuals who performs them by enhancing their overall health improvement.
  • They also help in improving bone density and reduce the risk of heart diseases. So, this is an investment for the future, since with time our bone starts to become fragile and less dense.

Final Verdicts

Any form of exercise which is performed on regular basis gives the best outcome for the body, it may be slow or fast, but benefits are evident and a part of it. One must be consistent enough in following a routine practice of these exercises. People often have multiple thoughts running in their minds which makes them feel low at times, but, remember there is nothing more important than your health. These isotonic exercises not just make your muscle stronger or only made for building you as a superhero, but also helps in maintaining mental wellness which is the most tedious task these days. A general survey conveys the fact that the majority of the people are suffering from heart diseases and quite a few are losing their lives as well in a very younger age proves the fact where are lagging.

Be an addict to physical fitness
Be an addict to physical fitness

Regular isotonic exercises reduce the risk of heart diseases by almost 20 to 25 percent. It is one of the best in terms of rejuvenation of minds. Many rehabs care, follow isotonic exercise as a part of the routine for the people. It repairs the muscle damage it also enhances the range of motion of the individual. Do consider taking bits of advice from your medical experts if you are someone suffering from an injury or under any medical condition. For the others, it’s just a remedial practice that can lead you towards not just looking fitter but also younger. So, don’t wait for anything, go and beat the time. Stay Fit and Stay Motivated!

HabitYou Product Guide

HabitYou Product Guide

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  1. Create New Habit
  2. Fixed and Flexible Habits
  3. Mark Status – Fixed Habits
  4. Set Reminders for a Habit
  5. Habit Widgets – Notes, ToDo, Daily Counter, Story, Links
  6. Habit Widgets – Pin to Habit, Reorder and Edit Widgets
  7. Habit Streaks and Graphs
  8. Habit Medals
  9. Habit Feed
  10. Super Journal
  11. Sort Habits
  12. Edit a Habit
  13. Delete and Snooze a Habit
  14. Backup and Restore your data
  15. Follow HabitYou on Instagram, Facebook
  16. Upcoming features

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Don’t forget to Add a reminder before Saving the Habit.

Habit Ideas has a list of Habit suggestions. Do give it a try.

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2. Fixed and Flexible Habits

Habits schedule can be selected while creating habits as Fixed or Flexible:-

Fixed Days of a week among Mon, Tue, Wed, Thu, Fri, Sat, Sun

Fixed habits are shown as Circles. Click on circles to mark the habit

Habit Creation - Fixed Days Schedule
Habit Creation – Fixed Days Schedule
Fixed Days Habit are shown as Circles
Fixed Days Habit are shown as Circles
Flexible Days – X times every Week or Month

Flexible habits are shown as Bands across the week. Select +/- to mark Flexible Habits

Habit Creation - Flexible Days Schedule
Habit Creation – Flexible Days Schedule
Flexible Habits are shown as Bands
Flexible Habits are shown as Bands

Habit Schedule can’t be changed after creation. This is to ensure that Habit Streak is maintained.

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3. Mark Status – Fixed Habits

Click on a Glowing Circle below habit name to mark the status for that date

OR

Click on the down arrow to the left side of Habit Name to open HabEx (Habit Expanded), and Click on Status button

Mark Habit as Completed
Click on a Glowing Circle below habit name
Mark Habit Status as Completed
Click on the down arrow to the side of Habit Name and then click on Status button

There are 3 types of Status for Fixed Habits:-

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Mark Status for Fixed Habits

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4. Set Reminders for a Habit

Set reminder while creating a Habit

Change reminder from HabEx (Habit Expanded) [Click on the down arrow to the left side of Habit Name]

Set Reminders for a Habit

Set upto 1 reminder for every Habit. Multiple reminders will come in future.

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5. Habit Widgets – Notes, ToDo, Daily Counter, Story, Links

Primary widget shows below Habit Name on home in HabEx (Habit Expanded) [Click on the down arrow to the left side of Habit Name]

Add Notes, ToDO, Story, Counter and Links to your habit to create your Habit Feed – All your memories of a Habit

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Note Widget – Click “View All Widgets”

You can add multiple widgets to a Habit, but only the Primary one is visible below the Habit in home

To Do List - HabitYou
To Do List
Story and Affirmations - HabitYou
Story
Daily Counter - rack activity multiple times in a day in HabitYou
Daily Counter – Track activity multiple times in a day
Bookmark Links and URLs in HabitYou
Bookmark Links and URLs

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6. Habit Widgets – Pin to Habit, Reorder and Edit Widgets

You can view all Habit-Widgets by clicking on Habit Name or on “View all widgets” in HabEx

From Habit Widgets (HabWig) screen you can Add or Remove a Widget. Reorder widget – by clicking on “Add Widget” button ( shown in Orange Circle.)

Habit Widget (HabWig) screen. View all Widgets

The Top-Most Primary widget also shows below the Habit Name in the home screen

Top-Most widgets shows below Habit in home. Add, Remove and Reorder Widgets

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7. Habit Streaks and Graphs

Mark your habits regularly to build a chain of Streaks, Earn Medals and view your progress in Graphs

View your progress by clicking on Numbers in Square to the right of Habit Name. This number is your Current Streak – chain of continuous days you completed a habit.

Habit Current Streak
Habit Streaks, Graphs, Medals (in Orange Circle)

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8. Habit Medals

Earn Habit Medals on reaching a Streak of 3, 7, 30 and 100. Streak is a chain of continuous days you completed a habit.

These medals are also visible on your Habit Streaks screen and Habit Feed.

Share these medals and feel proud of your achievement

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9. Habit Feed

Habit Feed shows your journey around a Habit – All your Notes, ToDo, Story, Medals etc. Think of it as a mini-journal around a habit.

Click on Feed icon(shown in Orange circle below) from Habex and Widgets.

Open Habit Feed from Habex

Habit Feed is also the second tab on your Habit Streak Screen.

Habit Feed – Medals, Notes, ToDo in one place

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10. Super Journal

Super Journal is your powerful journal, complete journey on HabitYou. It is collection of all your Habit Feed in one place – Notes, ToDo, Story, Medals etc.

Click on 1st Circle on Home to open Super Journal (marked in Orange circle below)

Super Journal Icon on Home
Super Journal – All Habit Feeds in one place

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11. Sort Habits

Sort Habits by clicking on Sort icon on the Top Left corner of Home

Select blue Reorder button for custom sort of habits. Long press and drag to reorder the habits.

You can also sort by a Good/Bad, Life Goal, Morning/Night.

Sort Icon on Homepage
Order Habits – Custom or Pre-Defined

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12. Edit a Habit

Click on Edit Icon in Habex [open HabEx, by clicking on the down arrow to the left side of Habit Name]

Edit Habit from Habex

Click on Edit Icon in HabWig [open HabWig, by clicking on the Habit Name]

Edit Habit from HabWig

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13. Delete and Snooze a Habit

Delete habit from Edit Habit Screen. All your progress, notes, todo, medals etc. will also get deleted and can’t be recovered.

If you want to pause instead then Snooze the habit. Snoozed habit will get hidden from home and the streak will be preserved till the date you Activate the habit again.

Delete and Snooze Habit

All Snoozed habits move to snoozed habit section. Access it from bottom of the homepage.

View Snooze Habits at bottom of Home

Activate the snooze habits to start again with same streaks.

Activate Snooze Habits

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HabitYou is a private app and all your data resides on your phone.

Backup to Google Drive to keep your data safe and Restore it on another phone or on fresh install.

Go to Settings and do Backup and Restore

Data doesn’t get auto-backed up. So, regularly backup your data.

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Backup and Restore Data to Google Drive

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15. Follow HabitYou

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16. Upcoming Features

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  3. Day Planner – Sync with calendar

Please mail to contact@habityou.com for any suggestions or feedback

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