Today we are going to go over different types of strength training. There is 3 different types: isometric, concentric and eccentric.
1. Isometric: This type of strength training occurs when the muscle length and joint angle do not change during the contraction. They are done in static positions; not through the range of motion. Isometric exercises are good post surgically or for abdominal strengthening post pregnancy. For example, you know when you really have to pee and you’re holding it. That is working on isometric strengthening of the pelvic girdle muscles. Isometric strength training can work multiple muscles at once. For instance, a plank is an example of isometric strength training of multiple muscles.
2. Concentric: This type of strength training is when tension on a muscle increases as it shortens. They are important in achieving hypertrophy of a muscle. The best example of this is a bicep curl. As your lift the dumbbell the bicep muscle will shorten causing concentric activation. Like isometric muscle activation, concentric muscle activation can occur with multiple muscle groups at the same time. For example, the upward motion of a jump squat.
3. Eccentric: This type of strength training is when tension is placed on a muscle while it lengthens. Eccentric muscle training slows down the elongation of the muscle fibers in order to challenge the muscle. It can lead to stronger muscles and improves muscle repair speed. Eccentric muscle training is one of the best things you can do for your body. It helps with the following:
a. Improves muscle force
b. Stores more energy in the muscles for the next movement
c. Less vulnerable to injury
An example of eccentric strength training is an eccentric split squat
Let’s break each down in a specific exercise. For a squat, the down motion if done slowly is working on eccentric strength while the upward motion is working on concentric. You can perform isometric strength by doing a hold halfway.
Eccentric strength is harder than Concentric strength but it is also more functional. For example an easy way to remember it is: let’s say you are sitting on your couch. You are about to use your right arm to put a potato chip in your mouth. This would be concentric strengthening of the biceps. Putting the potato chip back in the bag is eccentric strength of the biceps because it is lengthening. It is harder to put the potato chip back in the bag and not eat it than to put it in your mouth. Make sense?!
So how can I get the most bang for my buck when performing a workout with Nkfitsquad?
Natalie will definitely help you with this. However, always remember that combination of movements is always the best so that the muscles can be challenged. Concentric strengthening will help with girth of the muscle and eccentric strength will help with power. So remember to slow down with the exercises in order to achieve the results you want. Join the new 3 month Online program for the best results!
For more information, contact NKfitsquad to join!
amy carollo, dpt,gts
Women's Health & Fitness Specialist.