Who wants something, it costs something. Popular wisdom is clear: there is no reward without effort. However, a scientific study has now revealed that, when it comes to physical exercise, it is possible get the same results with less effort by using certain techniques. This is due to the subsequent changes in the strength and size of the muscles.
Specifically, the study -carried out by the Australian university Edith Cowan and echoed by Sience alert- analyzed three different types of exercises curl with dumbbells: eccentric (lower the weights and lengthen the muscle), concentric (raise the weights and shorten the muscle) and a combination of both at the same time (raise and lower the weights alternately in the same exercise).
For the study, the researchers analyzed four groups of people: 14 who did concentric exercises, 14 did eccentric exercises, 14 combined them and the control group with 11 subjects who did not train.
While all of these exercises improved concentric (lifting) strength, only the last two also increased eccentric (down) and isometric (static).
In addition, the progression in the group that performed raising and lowering exercises was approximately the same as that of those who performed only lowering or lowering exercises. half reps. “This study shows that we can be much more efficient in training and get significant results if we focus on eccentric muscle contractions,” explains sports scientist Ken Nosaka of Edith Kowan University.
And he adds: “In the case of curl with dumbbells, many people believe that the lifting action provides a greater benefit, or at least some benefit, but we have found that muscle contractions contribute very little to training results“.
In other words, the eccentric exercises reported the same results as those that combined raising with lowering, although this last technique required half the time. However, the former did obtain a higher score in terms of muscle thickening.
“We know that a single eccentric muscle contraction each day can increase strength if it’s done five days a week – even if it’s just 3 seconds a day – but concentric or isometric muscle contraction doesn’t provide such an effect,” says Nosaka, adding that eccentric exercises without dumbbells are also effective.
The general message is that exercise can make a difference, even if it is limited in terms of repetitions, technique and time. No need to spend hours in the gym every week to strengthen muscles and improve fitness, says the study.
