Various forms of exercise are generally broken down into two different broad categories – strength training and cardiovascular training. The most common form of strength training is working with free weights or weight machines in a commercial gym. Strength training, however, can take on several different forms, each of which has a different set of benefits. By varying one’s routine, and using all forms of strength training, an athlete can maximize his or her results.
Types of Strength Training
There are several different ways to strength train. The types of strength training include:
- Isometric training
- Isotonic training
- Variable resistance
- Isokinetic training
- Plyometric training
Each type of strength training works the muscles in a different manner. Some methods work predominantly the so-called “slow twitch” muscle fibers, which are involved in sustained, slow muscle contraction. Other methods focus on the “fast twitch” fibers, which are responsible for fast bursts of movement.
Isometric Training
Isometric exercise involves continuous muscle contraction, with no joint movement. Yoga poses, which emphasize balance, calm, and lack of motion, are a good example.
Isotonic Training
Isotonic exercise is the equivalent of classic weight lifting. This involved active contraction of the muscle over a particular range of motion. As the athlete lifts the weight, the muscle shortens, and the joint moves.
Variable Resistance Training
Variable resistance training generally involves large machines, such as those at commercial gyms. These exercise machines purport to equalize the weight load over the entire range of motion of an exercise. This is in contrast to isotonic training, where the stress on the muscle varies through the movement.
Isokinetic Training
Isokinetic training also requires specially designed machines, and is often used in physical therapy. Isokinetic machines match the force generated by the athlete. If the exerciser pushes hard, the machine increases its resistance. Conversely, if the athlete cannot generate much force, the machine produces very low resistance. This type of exercise has a low risk of recurrent injury, which is why it is popular for individuals who are in physical therapy.
Plyometric Training
Plyometric training, also referred to as “jump training”, emphasizes explosive, compound movements. This type of training is a form of functional fitness, which is intended to not only improve an athlete’s overall conditioning, but to also improve overall sports performance. Care must be taken when using plyometric training, as the explosiveness of the moves increase the risk for injury.
Balancing Different Training Methods
For the best overall results, a combined fitness program incorporating all of these types of training methods is recommended. For those athletes who are unfamiliar with one or more of these training techniques, seeking the advice and supervision of a certified fitness professional is advised.
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