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 development involves the use of elastic hydraulic training or forces of gravity to oppose muscle contraction. Muscle training falls into three basic categories: isometric training, isotonic training, and isokinetic training.
Isometric Muscle Training
These exercises work to build static strength. This is the force needed to pull or push a heavy object or hold it for any length of time. The joint and muscle are worked together. The Plank is an example of a typical isometric exercise.
1. Lie on your stomach on a mat while resting on your forearms with your palms flat on the floor.
2. Push off the floor as you rise up on your toes, resting on your elbows.
3. Keep your back flat while staying in a straight line
4. Tilt the pelvis and contract the abdominal muscles
5. Hold for 20-60 seconds before lowering down, 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 one angle during exercise.
• 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 by itself
Isotonic Muscle Training
These exercises involve muscle contractions, providing movement. Most training exercises fall into this category. Isotonic weight lifting and leg exercises.
Advantages
• Strengthens muscles through range of motion
• Drills can be made 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 usually start at a slow pace. Special equipment is needed to control when a muscle speeds up 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 more effective when combined. A recommended routine is to alternate days and focus on one type of muscle training per day. The final results will come from a combination of all three types of muscle training exercises.