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BBJ Fitness Corner | Three primary types of muscle action

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IT is important to understand the three primary types of muscle action to maximize your training sessions and see visible progress as soon as possible, Gold's Gym Saipan personal trainer Jerry Diaz said.

The three types of muscle actions are isotonic, isometric and isokinetic, he added. 

During isotonic muscle contractions, muscle tension is created through various types of motions.

The second primary muscle action is isometric and involves a motion called the pause during the resistance training exercise.

The third action, isokinetic, allows the muscle to shorten and contract at a constant speed. “I usually utilize resistance cable machine or bands for a continuous resistance motion from the beginning, middle and end of the movement,” Diaz said.

Many advanced fitness individuals, trainers, and athletes perform this movement, which produces higher levels of muscle progress, he added.

He said this and other types of muscle actions must match an individual’s training program and timeframe. One must also consult with a fitness trainer. Having a guide and a training plan will enhance one's performance and ensure safety, Diaz added.

Aimz Weiss performs triceps pulldown holds at Gold's Gym Saipan. Contributed photo

 

 Gold's Gym Saipan certified personal trainer Jerry Diaz demonstrates TRX inverted row holds. Contributed photo

“As a certified personal trainer, I evaluate a client’s fitness goals before introducing various types of resistance exercises. I must also assess a client’s readiness for the next exercise training difficulty,” Diaz said.

One of his clients, Aimz Weiss, said: “Thanks to Jerry, I am ready to explore new and exciting movements. Fitness training must be fun and functional so people can stay motivated.”

 

References:

https://www.nasm.org

https://exoslearn.inspire360.com

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