Isoinertial training

CHARACTERISTICS, BENEFITS AND THE ROLE OF ECCENTRIC MUSCLE WORK

Sausport Blog

What is isoinertial training? Why does it make a difference?

Isoinertial comes from the combination of two words: “iso”, meaning same, and “inertia”, meaning resistance. [1]

Isoinertial training makes it possible to work the acceleration-deceleration movement, that is, concentric movements (muscle contraction) and eccentric movements (muscle lengthening). These are present in most technical sports movements and are responsible for a large number of sports injuries. [2]

The difference between isoinertial training and other training methods lies in how resistance e a speed is worked according to isoinertial activation. [1] In isoinertial training, the kinetic energy produced in the concentric phase is returned in the eccentric phase.

The main characteristics of isoinertial training

Isoinertial exercise makes the muscles work over a different range from usual. They are thus able to adapt tension to length, generating optimal tension in both an inward and an outward movement. [5]

Isoinertial exercise is also a support tool for functional progression — by carrying out a succession of activities that stimulate motor and sports abilities, it allows the athlete/patient to acquire or regain the abilities needed to perform sports exercises safely and effectively. [5]

By performing isoinertial exercises, it is possible to improve the ability to generate force throughout the joint range, thus allowing good motor control, improved body stability and a lower risk of injury. [5]

Flywheel training with Desmotec equipment

The benefits of isoinertial training

Learn about some of the many benefits of isoinertial work: [1]

Isoinertial training allows an overload of the eccentric phase of the exercise, producing better results in coordination, strength and function.
Isoinertial exercise can be used for therapeutic purposes or for performance and functional exercise.
Inertial activation allows the force used to increase. Other types of training generate less intensity and optimise only the concentric phase of the exercise.
Isoinertial exercise places less pulmonary and cardiovascular strain.
Isoinertial exercise stimulates the activation of muscle regeneration processes.
The force applied to the isoinertial equipment is the force it will return, avoiding possible injuries in each repetition.
Eccentric and concentric work with isoinertial equipment makes it possible to reduce training time considerably.

The importance of eccentric muscle work

Because of its physiological and mechanical properties, there is growing interest in using eccentric muscle work for clinical and rehabilitation purposes. It is a type of training that guarantees fast, effective results with low impact. The stretching of the muscle fibres creates micro-adaptations of the muscle tissue, useful for regenerating the muscle and preventing injuries.

The eccentric phase during isoinertial exercises has several benefits, such as hypertrophy of type II fibres, muscle remodelling and, consequently, an increase in the length of the muscle fascicle. [5]

However, it is important to work with the correct balance in the eccentric action, since this type of muscle work, if performed in an unaccustomed way, can cause muscle injuries and delayed-onset muscle soreness (DOMS). [4]

To date, the most useful preventive strategy to avoid these adverse effects is to repeat sessions involving submaximal eccentric contractions, the intensity of which is progressively increased during training. [4]

Besides its efficiency in sports performance and rehabilitation, eccentric training is also an attractive strategy to prevent muscle wasting in sarcopenia or in many chronic diseases. [4]

The role of the nervous system in eccentric work

Compared with isometric and concentric contractions, eccentric contractions appear to require unique activation strategies from the nervous system. The experimental evidence supporting this hypothesis includes reduced muscle activation during maximal eccentric contractions, an altered order of motor unit recruitment during submaximal eccentric contractions, a decrease in the size of potentials evoked in the muscle by transcranial and peripheral nerve stimulation during eccentric contractions, and greater resistance to fatigue (loss of force) during repeated contractions. [3]

BIBLIOGRAPHY

[1] Martins, S. (2017). Exercício inercial e os seus 10 benefícios mais importantes. EPTE® INERTIAL CONCEPT.

[2] Treino Isoinercial – INTRAFISIO, Centro De Fisioterapia em Coimbra. Intrafisio.

[3] Enoka, R. M. et al (1996). Eccentric contractions require unique activation strategies by the nervous system. Journal of Applied Physiology.

[4] Hody, S., Croisier, J.-L., Bury, T., Rogister, B., Leprince, P. (2019). Eccentric muscle contractions: Risks and benefits. Frontiers.

[5] Martins, S. (2018). Exercício Isoinercial: Peso para recuperação ou melhoria física. EPTE® INERTIAL CONCEPT.

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