Exercise and physical activity strengthens muscles, bones and boosts overall mental and physical health. There are different exercises that work well for weight loss, muscle gain and for daily routines. And there are two groups of exercise movements to be aware of when starting with any routine: isolation movements and compound movements.
This article explains the difference between the two types of movements in exercises and illustrates which movements work better for which goals.
Isolation movements are exercises that target one muscle group at one point of time. In contrast, compound movements work multiple muscle groups at the same time.
ISOLATION MOVEMENTS
Isolation movements burn fewer calories and are not used for the purpose of building overall body mass. Workouts with high isolation movements are structured to work one muscle group only and it is recommended to limit such movements in daily workouts that are for fat loss and bodybuilding.
Isolation exercises prove useful in the following scenarios –
- Since isolation movements focus on working one area, such exercises can be used by advanced bodybuilders to work on muscle balance by developing the opposing muscle group that has not received enough workout.
- Isolation movements are also important in physical therapy and are required after injuries and weakness. Physical therapists prescribe exercises that strengthen the specific muscle that has been injured to build it back up to normalcy, over time.
Common isolation exercises – Shoulder raises, bicep and leg curls, bench presses, chest presses and other similar muscle-specific exercises.
COMPOUND MOVEMENTS
Compound movements are an efficient way to exercise the entire body. This helps not only with strength building but is also useful for people who focus on fat loss or want to get more physical activity in their daily lives.
Benefits –
- Compound exercises mimic movement patterns by simulating real-life actions we make every day. This makes it suitable for many different people with different goals, from beginners to athletes and bodybuilders.
- Compound movements burn calories more effectively, improving flexibility and coordination between the muscles. Overall, it helps to build more volume and also, workout intensity can be altered whenever necessary.
Some compound exercises – Squats, lunges, planks, push-ups, pull-ups and jump rope among others.
BOTTOM LINE
Compound exercises are the way to go to get the most out of your workout for fat loss, strength building and body weight maintenance. Compound exercises can be mixed up from time to time to control boredom and changing things up also help to work even more muscle groups for overall body building.
Take help from your fitness coaches to decide on what compound exercises can work well for your goals and talk to them about how you can switch things up from time to time to achieve long-term gains.
Focus on isolation exercises only if you have muscle imbalances or to correct specific muscle weaknesses due to injuries or other conditions.
Stay motivated and keep at it!
