At first glance, these two words seem to be fundamentally opposed. There’s almost a natural tendency, at least in the exercise world, to assume a “vs.” sitting between them rather than an en-dash suggesting a unified field. This antagonistic predisposition is typically related to a belief system with an attached binary contract that demands if one is accepted, the other must therefore be rejected. Taking a closer look at them separately might in fact justify these instincts, if observed through a narrowed lens. Whereas a comparative re-viewing could reveal that paradoxically these terms are mutually contingent on one another and do not exist independently.
Isolation is customarily associated with the bodybuilding universe and is deeply rooted within the muscle fibers of most of its inhabitants. Muscular hypertrophy being the primary goal of this method of training would suggest its appropriateness in eliciting the desired response. Aesthetically, the body is viewed as a canvas and an attempt is made to target specific areas for adaptation. Co-arising with this specificity is the aspiration to eliminate any undesired stimulation, innately resulting in a more isolated outcome.
Injury rehabilitation and/or pain management, is another modality that consistently benefits from an exercise selection involving fewer joints. Zooming in can highlight areas in need of more attention and can create an opening to improve particular ability before being prematurely reintegrated. If not first addressed individually, the body will be forced into patterns of compensation that could increase the likelihood of prolonged imbalance. The aim should be to work within the current settings of potential limiting factors, rather than attempting to work around them.
Comparatively, integration is an approach to exercise that requires more moving parts. During the practice of weight lifting, a multiple joint path offers the opportunity to challenge the body with maximal external loads, e.g., during squats and deadlifts. This type of exertion can commonly place the body under higher energy demands resulting in numerous physiological benefits, including the potential for increased bone mineral density. As is the case with their isolated siblings, the nonmoving segments during integrated exercise are of equal importance to the eventual outcome as the moving segments. Focus of body-mind must be directed to the whole.
The beauty of the human form when able to express itself naturally and without apparent restrictions is undeniable. Some examples of practices where this can be perceived include: yoga, powerlifting, ballet, martial arts, gymnastics. A felt sense of wonder is realized when our energy is able to flow unimpeded and in the absence of any blockages. If witnessed by an assembly, this transcendent experience of awe can become palpable between practitioner and observer.
What micro steps necessarily precede the successful result of this, or any, macro performance? This question is of course goal dependent. As a specific example, let’s take a deeper look into developing ones ability to balance while standing on one leg. A revealing insight is that the exercises selected to achieve this, will oftentimes look nothing like the ultimately desired outcome. So what do we need to work on in order to execute this challenge more efficiently? A good place start, if we break things down, is to focus on improving muscular contractile ability around the foot and ankle.
One of the most familiar lower leg strengthening exercises is standing calf raises/plantar flexion. When visually observed this can seem to be restrictive since it appears there are very few moving pieces. This is an illusion. The ankle joint is composed of the tibia, fibula, and talus. The subtalar joint is composed of the talus, and calcaneus. Each foot is made up of 26 bones. What about the joints that are not moving/stable? Sapiens are not automobiles, if an activity appears to be mechanistic, further examination will reveal that internal effort is a prerequisite in both restricting and producing motion. Exercises classically labeled as isolated, necessitate muscular integration in order to be carried out. Isolation is a total body activity.
Observe the micro-adjustments occurring involuntarily at the foot and ankle while single leg standing. This is a representation of how energy from the earth is being offered back to you. Notice how activating the quadricep and glute provide the sensation of feeling rooted to the ground like a tree. Now point your awareness to the trunk/torso and its surrounding musculature. Stabilize the structure of the spine by actively tightening this internal support belt while regarding the transference of stimulus from lower extremity to upper extremity. Keep the gaze attached to a focal point. Recognize the plumb-line above, anchoring center of mass over the base of support below. Integration is a sequence of “isolated” events.
The road traveled will often look nothing like our prospective destination. This can possibly contribute to losing sight of the steps that were necessary in order to realize the attainment of final performance. Isolation and integration are complimentary rather than contradictory terms that exist on the same continuum, with appropriate stops along the pole. When the dots are connected going forward or backward, each point is taken to edge of its vibration followed by an invitation to its neighbors to come out and play in the game. Initial sensations of compartmentalization will eventually surrender to the harmony of an interconnected flow.
“What is explicitly two can at the same time be implicitly one.”
— Alan Watts
Individualized attention is integral towards our ability to function optimally as a collective. However simple or complex a challenge may seem, it requires an orchestrated solution of the entire being in order to see-through.