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FITNESS TIPS FOR 9/25/2001
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DIFFERENT TYPES OF EXERCISE
by Tracy Anderson
*Excerpted from the 12 Week LFN Workout Manual
available online at www.LFNOnline.com.
Isometric Exercise
In this type of strength-training exercise, your muscles
contract but your joints don't move and muscle fibers maintain a
constant length. The exercises are typically performed against
an immovable surface for example, pressing your palm against
a wall.
Isometric training is effective for developing total
strength of a particular muscle or group of muscles. It's often used
for rehabilitation because the exact area of muscle weakness can
be isolated and strengthening exercises can be administered at
the proper joint angle. Isometric strength training is not ideal for
sports training, but it has many useful purposes. This kind of
training can provide a relatively quick and convenient method
for overloading and strengthening muscles without any special
equipment and with less chance of injury. The specificity of the
training response is less than ideal for most sports activities
that require dynamic rather than static muscle action.
Isotonic And Isokinetic Exercise
In isotonic exercise, a body part is moved and the
muscle shortens or lengthens. Although sit-ups, push-ups and
pull-ups are isotonic, lifting free weights, like dumbbells and
barbells, is considered the classic form of isotonic exercise.
Isokinetic exercise uses a machine that controls the
speed of contraction within the range of motion. Cybex and
Biodex machines provide this kind of workout, but these
machines are generally used by physical therapists and not
readily available to most people.
Flexibility Exercise
Flexibility exercises use gentle, stretching
movements to increase the length of your muscles and the
effective range of motion in your joints. They may consist of a
series of specific stretching exercises, or be part of a larger
exercise program such as yoga or dance classes. Because
one of the main goals of stretching is to lengthen the
connective tissue surrounding your muscle fibers, flexibility
exercises should be done after you've already warmed up
your muscles with a few minutes of aerobic activity. A typical
session involves a minute or two on each stretching exercise.
Although flexibility exercises don't offer the dramatic
overall benefits of aerobic or resistance exercise, regular
stretching (several times a week) can be an important way to
maintain your body's mobility and freedom of movement,
particularly as you get older. Stretching exercises can also
improve your posture and are an essential part of effective
long-term treatment for strained or chronically sore backs
(one of the most common complaints among American adults).
Flexibility exercises can be an important part of an
injury-prevention or rehabilitation program when chronically
tight muscle groups contribute to the problem. You may also
find that a few minutes a day of gentle stretching can be
very relaxing, physically and mentally.
The most common cause of injury is exercising too
much and too soon. Even if you consider yourself to be in
relatively good shape, you need to start any new exercise
slowly and gradually increase your level of exertion over a
number of weeks. Exercise does require some effort, but
"no pain, no gain" is a myth. Pain is a warning sign that you
should not ignore. If you have continuing pain during
exercising, you should stop and not do the exercise again,
unless you can do so painlessly. Pain that causes you to
limp or that is associated with swelling is not normal. Also,
pain that wakes you out of your sleep is not normal.
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