Ever Trend Zone Do you want to train your strength while recovering from an injury? We will go to constant velocity exercises that can strengthen muscles and support rehabilitation after an injury.
Your fitness routine will probably have strength training exercises as it will help you build muscle mass. Regular exercises such as push-ups, planks, and squats can also provide physical fitness. However, if you want to train to recover from an injury and improve your muscle mass, go for isokinetic exercise. This type of strength training is carried out with specialized equipment available at rehabilitation centres. Here, the speed of movement remains constant, but the resistance is different. It is beneficial in strengthening muscles and improving joint stability.
What is constant velocity motion?
This is a type of strength training in which the speed of movement is controlled and remains constant throughout the range of motion. “Resistance is tuned with constant velocity motion based on the force applied by the person performing it, ensuring that the speed of movement is consistent,” says Physiotherapist Priyanka Kanna. Masu.
This type of exercise is usually performed using specialized equipment such as isokinetic machines. This automatically adjusts the resistance to suit the force applied by the user. These machines are usually used in rehabilitation and sports training. A study published in the 2015 Journal of Exercise Rehabilitation shows that constant-speed exercise is often used for rehabilitation and recovery. It is beneficial for people with arthritis or those with muscle damage.
What are the advantages of constant velocity motion?
The constant velocity movement can help you in many ways. This is why we have to practice it:
1. Improve muscle strength
Isosphere movement provides constant resistance throughout the entire range of exercise, allowing the muscles to work at optimal abilities. This helps to build both strength and muscle endurance. It is beneficial for athletes and those recovering from injuries. “It can also be done by people who want to increase muscle strength and stamina in a controlled environment,” says the expert. A 2016 study published in the Journal of Sports Science & Medicine showed that six weeks of multi-joint motor exercise increased muscle strength and endurance in women.
2. Injury prevention and rehabilitation
With controlled speed and adjustable resistance, isotonic exercise is a safe and effective way to strengthen your muscles without exposing them to stress. It is especially useful in preventing injuries and assisting in surgery and rehabilitation after an injury. A 2024 study published in the International Journal of Sports Physiotherapy found that iso-pattern exercise is effective in rehabilitation of people with knee injuries.
3. Improved range of motion
Constant movement improves joint flexibility and overall range of motion. This helps reduce stiffness and increase functional movement. “If you’re a person who wants to improve joint stiffness, arthritis, or flexibility and joint mobility, you can benefit from this exercise,” says Kanna.
4. Better joint stability and function
Isosphere movement strengthens muscles around important joints such as the knees, shoulders, and hips, improving stability and function. This reduces the risk of joint instability and discomfort. This type of exercise is ideal for people with weak or unstable joints, individuals recovering from joint injuries, and for elderly people seeking to maintain joint health.
5. Balanced muscle development
Isosphere machines provide consistent resistance, ensuring that both the concentric (shortened) and eccentric (extended) phases of muscle contraction are equally targeted. “This helps develop balanced muscles and reduces the risk of muscle imbalance,” says the expert.
Examples of constant velocity motion
Are you wondering how to include these exercises in your administration? Here are some options:
1. Leg Press
- Place your feet on a shoulder-width platform and sit on a constant-leg press machine.
- Keep the platform away from you and fully extend your legs while maintaining a stable speed as controlled by the machine.
- Slowly return to the starting position and repeat the movement.
2. Hamstring Curl
- Lie on the constant speed hamstring curl machine and adjust the pads to fit just above the heel.
- Bend your knees and bring your heels towards the glut to maintain a constant speed set by the machine.
- Slowly return to the starting position and repeat.
3. Biceps
- Sit on the constant speed arm curl machine with your upper arm rested on the pad.
- Grab the handle and curl towards your shoulder to maintain a consistent speed controlled by the machine.
- Slowly return the handle to its starting position and repeat.
4. Chest Press
- Flat your feet to the floor, and back against support, sit on the aviation chest press machine.
- Grab the handle and push forward at a constant speed, focusing on pushing it forward with your chest, shoulders and triceps.
- Slowly return to the starting position and repeat.
5. Shoulder ejection/inward movement
- Stand and sit on a constant speed designed for shoulder movement (adduction/adduction).
- To abduct, extend your arms to the side, move them away from your body, and maintain a constant speed.
- For induction, you turn your arms back towards your body at a consistent speed set by the machine.
- Repeat the movement.
Are there any risks involved while constant velocity movement?
While this exercise has many benefits, you should also be aware of the potential risks.
- Excessive escape: Despite the controlled nature of isosphere movement and the low risk of damage, excessive exercise can lead to muscle tension.
- Incorrect settings: Misunderstandings in machine settings, such as false resistance levels when performing ieta exercises, can lead to ineffective training and injuries.
- It may put a strain on your heart: Intense strength training can cause unnecessary tension in the cardiovascular system and can be unsuitable for people with heart disease.
Isospeed exercise provides a controlled and effective approach to muscle strengthening, injury recovery, and joint health. It’s great for athletes, those undergoing rehabilitation, or those who want to maintain co-health.
Related FAQs
Why is constant velocity exercise good for the knee?
It adapts to the forces of resistance and is safe and effective, especially for those recovering from knee injuries. Isosphere movement focuses on strengthening the muscles that support the knee joints (quadriceps, hamstrings, hip muscles) to prevent knee instability and pain.
How do isokinetic exercises differ from isometric and isotonic?
Constant velocity movement involves movements with constant muscle speed throughout the range of movement. Resistance is adjusted according to the force applied by the muscle to maintain a consistent speed during exercise. Isometric exercise involves muscle contractions where the length of the muscle does not change during contraction. The muscles remain static while exerting their strength. Isotonic exercise, on the other hand, involves muscle contraction, which causes the muscles to change length and cause joint movement when they contract. Resistance remains constant throughout the movement.
