Muscle training refers to the use of anaerobic resistance to increase skeletal muscle size and muscle contraction to increase, develop, and maintain strength. The most common form of muscle building involves the use of elastic hydraulic training or forces of gravity to oppose muscle contraction. Muscle training is divided into three basic categories: isometric training, isotonic training, and isokinetic training.
Isometric muscle training
These exercises work to develop static strength. This is the force required to pull or push a heavy object or hold it for a period of time. The joint and the muscle work together. The table is an example of a typical isometric exercise.
1. Lie face down on a mat while resting on your forearms with your palms flat on the floor.
2. Push off the floor as you rise on your toes, resting on your elbows.
3. Keep your back flat while staying in a straight line
4. Tilt your pelvis and contract your abdominal muscles.
5. Hold the position for 20-60 seconds before lowering, repeat 3-5 times
Advantages
• Quick to do with little effort
• No need for expensive equipment
• Can be done anywhere
Disadvantages
• Muscles only gain strength at an angle while exercising
• Blood flow to the muscle stops during exercise, which means there is less blood flow to the heart, which could be a problem for people with heart problems.
• It is not effective on its own
Isotonic muscle training
These exercises involve muscle contractions, providing movement. Most training exercises fall into this category. Isotonic exercises for lifting weights and legs.
Advantages
• Strengthens muscles through range of motion.
• You can do exercises to match the actions used in the sports you play.
Disadvantages
• Muscles can ache from stress as they shorten
• Muscle gains are not evenly distributed
Isokinetic muscle training
These exercises involve short muscle contractions at a constant speed. These exercises differ from isotonic exercises in that they generally start at a slow pace. Special equipment is needed to monitor when a muscle is accelerating so that the load can be increased to slow it down.
Advantages
• Muscles gain strength evenly
• Quick way to increase muscle strength
Disadvantage
• The necessary equipment tends to be expensive and is not found in many gyms because of this.
Muscle training exercises tend to be most effective when combined. A recommended routine is to alternate days and focus on one type of muscle training per day. The end results will come from a combination of all three types of muscle training exercises.