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Here's good news for those with busy schedules who find it hard to get to the gym: A new study from Edith Cowan University suggests that you may be able to cut a weight training program in half and still achieve the same results
.
Studies have found that there is one way to contract muscles that is most effective for building muscle strength and size, and the focus should be on reducing weight, not lifting weight
.
The study had a group of people perform three different types of dumbbell curling exercises and measure the results
.
The research team also included researchers
from Niigata University, Nishi-Kyushu University in Japan, and Londrina State University in Brazil.
The study found that those who lost only one weight saw the same progress as those who raised and lowered their weight — albeit with only half the number of
repetitions.
Professor Ken Nosaka of the ECU said the results reinforce previous research showing that a focus on "eccentric" muscle contractions – where the activated muscles are elongated – is more important than volume for increasing muscle strength and size
.
"We already know that if you do it 5 days a week with only one eccentric muscle contraction a day, you can increase muscle strength, even if it's only 3 seconds a day, but concentric circular muscle contraction (weightlifting) or isometric muscle contraction (weightlifting) does not provide such an effect
," said Professor Nosaka.
"This latest study shows that we can use exercise time more efficiently and see significant results
by focusing on eccentric contraction.
In the case of dumbbell curls, many may think that the weight lifting action brings the greatest benefit, or at least some benefit, but we found that concentric muscle contraction contributes little
to the training effect.
”
The study consisted of three groups who did dumbbell rolls twice a week for five weeks, and a control group that did
nothing.
In the training group, one group did only eccentric contraction (lowering the bar), the other only concentric contraction (weightlifting), and the other group did both concentric contraction and eccentric contraction (alternating weightlifting and weightlifting).
The concentric intensity increased in all three people, but only in the concentric group
.
Only the eccentric and concentric eccentric groups also showed significant improvements
in isometric (static) and eccentric intensity.
The most interesting thing is that, although the group that only did eccentric exercises did half as many times as much as lifting weights and lifting, the increase in strength was very similar, and there was also a greater improvement in muscle thickness in the group that only did eccentric exercises, which was an indicator of muscle hypertrophy: 7.
2%, compared to 5.
4%
in the group with concentric eccentric exercises.
Professor Nosaka said: "Understanding the benefits of training for quirks allows people to spend time exercising
more efficiently.
It only takes a small amount of exercise a day to see results, and people don't even have to go to the gym – they can incorporate quirky exercise into their daily routines
.
”
So, how do we apply this knowledge to fitness?
Luckily, Professor Nosaka says you don't need to practice weightlifting in the gym to apply the same principles to exercise, and suggests several simple exercises
that you can do at home.
During the exercise, feel the contracted muscles stretch from the beginning to the end of
the range of motion.
After each eccentric contraction, minimize the effort to return to the starting position (i.
e.
, concentric teres contraction).
Each exercise is repeated 10 times
.
Chair sitting: From a semi-squat position, slowly sit on the chair in three seconds (narrower and wider positions will have different effects).
If it's easy, try sitting on one leg.
Chair Recline: Sit in front of the chair so that there is a space between your back and backrest, slowly leaning back over three seconds (arms can be crossed over your chest or held behind your head).
Uneven squat: Stand behind a chair with your body tilted to one side, put more weight on one leg, and then squat down
in three seconds.
Heel down: Still behind the chair, lean forward and raise your heels
.
Then, lift one leg off the ground in three seconds, lowering the heel
of the other leg.
Wall Kiss: Lean against the wall with your arms fully extended
.
Slowly bend your elbow for more than three seconds until your face is close to the wall
.
Front Lunge: Place one leg in front of the other leg and bend your knee
in three seconds.
References:
Comparison between concentric-only, eccentric-only, and concentric–eccentric resistance training of the elbow flexors for their effects on muscle strength and hypertrophy
