Compound And Isolation Exercises
When it comes to compound and isolation exercises, it's hard to say which is better. In fact, most people will end up using both types of exercises in their workout routine, because each type of exercise has specific role to play in a total body fitness routine.
Compound exercises work entire muscle groups together for an efficient workout, while isolation exercises target individual muscles to trim, tone, and strengthen specific parts of the body with precision. Here are a couple of scenarios from http://connectedcongress.org that show how compound and isolation exercises might be used.
Isolation Scenario #1: Physical Therapy
Michael broke his leg during a nasty cycling accident, and now after months in a cast, his leg is weak and underdeveloped. As part of his physical therapy, he will do two different isolation exercises that target his calf and shin muscles individually in order to strengthen the leg. Once the muscle tone in his leg is fully recovered, he can then begin cycling again. As with any injury, it would not be wise to begin doing total body exercises before the injury has healed and the muscle redeveloped. If Michael attempted to go cycling with a weak leg, it would force other muscles in his body to compensate, throwing off his form and potentially leading to other injuries.
Isolation Scenario #2: Bodybuilding
Bob has entered a bodybuilding competition. In order to achieve maximum definition in the areas the judges will be looking at, he will use isolation exercises. Using isolation exercises to build muscle in specific areas isn't just limited to competitive bodybuilders, however. Barbara is also using isolation exercises to develop her biceps and banish the floppy upper arms that seem to plague women of her age.
Compound Scenario #1: Sports Training
As part of her football training, Sheila's coach has assigned her a routine full of compound exercises that work various muscles together in ways that mimic the actions she might take while playing football. This tactic of using compound exercises that replicate real-life movements is called functional fitness, and it is very popular, not just with athletes but also with fitness aficionados. Experts believe that working muscles together in groups decreases the risk of injuries, improves balance, and increases joint stability.
Compound Scenario #2: Weight Loss
Eric desperately wants to lose weight. He has combined a healthy diet with an aggressive exercise plan that includes plenty of cardio as well as strength training. The reason that weight loss should include strength training is that when the body is stressed and enters a calorie deficit, muscle tissue is often the first to be cannibalised. By building muscle, you force the body to shed weight in the form of fat rather than muscle. Because compound exercises are the most efficient way to build multiple muscles in a quick workout session, Eric's personal trainer has recommended plenty of them. For example, he recommended squats to work the core, glutes, hamstrings, quads, and calves.
The exact mix of isolation and compound exercises that is right for you depends on your fitness goals and also any injuries or weaknesses you may have. The best way to figure it all out is to make an appointment with a personal trainer.
