If you enjoy working out, your fitness routine probably includes exercises like squats, lunges, and push-ups. These are all examples of isotonic exercise, a form of strength training in which the muscles are required to resist weight over a range of motion. This type of training is not only good for improving physical strength, but also for flexibility, and balance. It is also an effective way to burn calories and get rid of extra body fat. As you explore the benefits of isotonic exercise, know which moves you can include in your fitness regime.

What is the isotonic exercise?

It is categorised as exercise which involves the contraction and shortening of muscles through a variety of movements, including those of the joint. “During this type of training, the body’s muscles change their length as per the movement to create and support joint movement with constant load or weight,” says fitness expert Aman Puri. This type of exercise overcomes resistance, where the body’s muscles keep a consistent level of tension or load during that movement.

It usually includes exercises like push-ups, and running or even everyday tasks like cleaning, or carrying groceries. Isotonic exercise can also be performed with equipment involving weightlifting machines, dumbbells and resistance bands.

What are the benefits of doing isotonic exercise?

1. Strengthens muscle and endurance

This type of exercise increases muscular strength and challenges muscles by focusing on repetitive movements that enhance endurance and improve overall strength. “In isotonic exercise, the muscles relax and contract through different range of motions, gaining more ability to handle repetitive and sustained movements,” says the expert. Isotonic exercise can improve muscle tone, increase physical power, and help build muscles, as per research published in Healthcare in 2022.

2. Improves flexibility and joint mobility

Isotonic exercise includes motions from a diverse range of movements, so it enhances flexibility and improves the mobility of joints. During a 2022 study, published in Applied Sciences, isotonic exercise was found to be effective in improving flexibility.

3. Promotes blood circulation

Isotonic exercise like running which involves dynamic and repetitive movements promotes cardiovascular health. “It enhances blood circulation and oxygenation, which can boost heart health. The pumping of the blood may also reduce the chances of stroke,” says Puri.

4. Enhances balance and coordination

In this type of exercise, muscles are worked upon in a controlled and repetitive manner, which improves neuromuscular control. “This controlled movement leads to balanced and better coordination by improving and stabilising muscles, flexing up the joints improving overall body movement,” says the expert

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5. Helps manage weight

It helps improve metabolism and promote fat burning as they involve several muscle groups and require repetitive activity which helps burn more calories. Squat, a popular move, is an example of isotonic exercise. During a 2013 study, published in the Journal Of Sports Science And Medicine, researchers found that squat training significantly decreased body fat and increased the lean body mass in participants.

What is the difference between isometric and isotonic exercises?

• It may be beneficial for strengthening muscle mass and improving power and endurance. “On the other hand, isometric exercise may be beneficial for toning or for those recovering from injuries as it does not involve loading the muscles or increasing muscle tension,” says the expert.
• While performing isotonic exercise, the muscle length is shortened with constant tension or weight. On the other hand, while performing isometric exercise, the muscle length does not change as tension increases.
• Also, isotonic exercises involve joint movement whereas isometric exercises do not involve any joint movement.

What are the examples of isotonic exercise?

1. Lunges

• Take a step forward with one of your legs then gradually lower your hip with both your knees bent around 90 degree.
• Push your body through the front foot to go back to the starting position and do it again with your other leg.

2. Squats

• Stand up on your feet apart aligned with the shoulder-width.
• Bend your knee, lowering your hips and keeping your back in a straight position.
• Continue lowering your hips down till your thighs become parallel to the floor.
• Push up your body by returning back to a standing position while straightening your knees.

Also Read: 10 benefits of squats — and 7 squat variations to add variety to your fitness routine

3. Push-ups

• To perform push-ups, start with the position of the plank. Place your hands a little wider apart from shoulder width.
• Lower your body down by bending both your elbows reaching lower till your chest is near the ground level.
• Push up your body back keeping your back straight.
• Straighten your elbows as you push up your body and go back to the starting position.

4. Kettlebell swings

• In this isotonic exercise, first hold the kettlebell weight with both your hands and then stand by keeping your feet shoulder-width apart.
• Gradually bend your knees and swing back the kettlebell between both your legs, moving your hips forward trying to swing the kettlebell upto your chest level.

5. Leg press

• It is performed with the leg press machine. Sit by placing your feet shoulder-width apart on the machine’s platform.
• Extend your legs upwards, pushing the platform upwards.
• Gradually bend your legs back, lowering the weight down.

6. Jumping jacks

• Jumping jacks do not require any equipment. You just need to simply stand with arms straight.
• Start jumping while extending the feet apart and raising both your arms overhead in alternate movement.
• Jump back again to return back to the straight position.

7. Deadlift

• To carry out this exercise, stand with your feet and hips aligned to the same width.
• Grip the barbell with both hands in front of your thighs and start lifting the barbell while bending your knees, and lowering your hips.
• Lift the weight holding the barbell and then lower the barbell back to the ground keeping your back straight.
• After that return to the standing position, straightening the knees and hips.

8. Mountain climber exercise

• Start in a plank posture with your arms straight on the ground position and extending your legs backwards supported by your toes.
• Bring your knees in forward direction near the chest, and switch legs alternately.

Who should avoid doing isotonic exercise?

“Everyone can perform some form of isotonic exercise regularly,” says Puri.

• Since isotonic exercise also involves weights, those with sprains, muscle tears or bone injuries involving fractures and dislocation should avoid performing an intensive form as it may aggravate the risk of injuries.
• Those with cardiovascular issues like heart disease and high blood pressure should consult their doctor as performing isotonic exercise can raise blood pressure levels.

Isotonic exercise, a form of resistance training, is a great way to improve muscle strength and endurance. So, go for exercises like lunges, and deadlift to stay strong and fit.

Most evenings, Hong Kong’s Central piers are a flurry of activity as commuters spill out of Asia’s commercial centre, though recently there seem to be more groups of runners cutting through the throngs of ferry passengers, dodging posing tourists and darting past hobby fishermen and beer drinkers. They might be chatting among themselves, blasting music from mobile speakers or looking far too serious to be enjoying themselves.

Globally, the post-Covid fitness world has been marked by the rise of run clubs, a concept that offers informal, (mostly) relaxed exercise and a sense of community. While trailing cities such as New York, London and Sydney, Hong Kong has now seen its own uptick in run clubs over the past couple of years, and being Hong Kong, it’s become a way for sportswear and luxury brands to reach active and upwardly mobile professionals.

Jason Lam, a branding strategist who has worked with Nike, Matchesfashion and Lululemon, founded Shelter Athletics in 2022, and running was far from the club’s sole purpose. He had been approached by luxury hotel The Upper House to collaborate on a wellness event and decided to “put a name on it” to help connect people “outside their usual social circles”.

“In an uncertain time, running represented an achievement measured by the effort put in,” he says. “I started hiking alone to clear my mind, which became road running and I shared it online for fun, and people messaged me wanting to do this together.”

Shelter Athletics now hosts three weekly runs: Sunday Service, a 20km run offered since its launch; Girls Night, a shorter Monday-night run for women; and most recently, Run Kowloon, created by two members who wanted to offer middle-distance runs on the north side of the harbour.

GETTING FIT FOR THE NEW YEAR — Those who took part in an aerobics class taught by instructor Carol Teaff at the Weirton campus of West Virginia Northern Community College, will once again have the opportunity to join the upcoming free course that is being offered beginning Tuesday. The class runs from 6 p.m. to 7 p.m. Tuesdays and Thursdays through May 8 and is free of charge.
— Contributed

WEIRTON — Approximately 80 percent of Americans who made a New Year’s resolution this year chose to set a goal to improve their health.

Exercise and weight-loss were among the promises made by more than 96 million adults, according to a nationwide survey conducted by the Health and Fitness Association.

That makes it the most popular theme for 2025.

The reality of making these resolutions come to fruition, however, can be expensive.

According to YouGov, research has shown that just 9 percent of Americans will actually keep their resolutions throughout the year. And almost nine out of 10 people said having access to structured spaces such as gyms, health clubs or exercise studios is an important factor to achieving their goal, resulting in those low figures of those who follow through on their Jan. 1 promises. One reason people end up shying away from continuing or beginning an exercise routine is that not everybody can afford to join a gym or club.

As a result, apps are being downloaded as a means to losing weight and getting physically and mentally fit so people can go through the process at home. The top aspirations of app users saw 50 percent of people wanting to build or strengthen their muscles and 44 percent seeking to establish a regular exercise regimen. Americans wanting to improve their mental health through physical activity stood at 42 percent.

“Americans are entering the new year with strong ambitions to improve their health and fitness, but financial strain is a real obstacle for many,” stated Liz Clark, president and CEO of the HFA. “This represents both a challenge and an opportunity to explore strategic solutions that can make fitness more accessible to everyone.”

But one area woman is helping community residents achieve their goal of getting fit by offering free aerobics to those intent on keeping their word.

Carol Teaff has been exercising non-stop for 45 years. She has been offering free aerobics classes since retiring as an English and speech professor at West Virginia Northern Community College in 2008, following a 33-year career.

The college had asked her to run a community education exercise class because she previously taught a one-credit hour step aerobics class as part of her schedule.

And she has continued to do so ever since.

Even during the pandemic, she still ran her class through Zoom, not allowing COVID to deter her from doing what she loves.

So, what prompted her to begin exercising in the first place?

Teaff explained, “I started exercising to work my way out of depression caused by life events. Exercise is the perfect cure for depression.”

“I started out going to exercise classes with friends, but they all eventually quit,” she continued. “So, I kept on going to classes by myself because I could see what exercising was doing for me — reducing my heart rate, strengthening my lungs, lowering my risk of cancer and other diseases, increasing my flexibility and just making me happy. Cardio is the best thing someone can do for their body, along with weight lifting, which I also did for many years and have recently gone back to.”

“Most people who start exercising drop out within six months, and of those who remain, many keep exercising at the same level instead of upping their game,” Teaff said.

“The goal should be to keep improving, whatever your age,” she stressed. “In addition, a lot of people set unrealistic goals — dropping x number of pounds or running a 5K race before they are ready, or lifting weights that are too heavy for them. Deconditioned people need to start with something easy and work toward realistic goals, resisting the urge to compete with others in better shape who have been exercising longer.”

“I can’t even tell you how many out-of-shape guys I have seen running on the beach in bare feet at noon,” she stated. “This is a bad idea for so many reasons.”

Even if one doesn’t take Teaff’s classes, she offered advice on the proper way those starting out their New Year’s resolution of exercising should begin.

She stressed the importance of starting slow, doing it three times a week.

“Make it harder when you’re ready,” she commented. “Schedule it into your life and don’t quit, even if you feel like quitting. If I skipped my exercise routine every time that I didn’t feel like doing it, I would rarely work out. Once my heart rate climbs, I am always happy that I kept my schedule. After 45 years, I can’t not do it!”

“To get the most advantage out of cardio, exercisers need to keep track of their heart rates,” she noted, saying anyone is able to go online and search for target heart rate zones. Wearing a fitness tracker also is a good idea, she added.

She will once again hold classes for those interested in continuing or just beginning an exercise routine starting on Tuesday.

The class will meet from 6 p.m. to 7 p.m. on Tuesdays and Thursdays in the student center of the Weirton campus, located in the back of the building. The class will run through May 8.

This is a low-impact class that puts an emphasis on continuous movement, strength improvement and flexibility. All of the exercise are done while standing, so there aren’t any chairs or floor work involved.

Everyone is encouraged to work at his or her own ability level, never pushing themselves beyond what they are able to handle.

Participants are asked to wear loose or stretchy clothing, along with athletic shoes. They should bring a bottle of water as well, she noted.

To register for the class and begin to fulfill that resolution to become healthier, visit wvncc.edu/community-education and click on “Current Courses Available.”

Select “Community Education/ Health and Wellness,” and then enter the information required.

Students can register on paper Tuesday prior to the first class.