What goes up: Why this easy exercise should be a focus of your gym routine
Eccentric exercise, which involves the lowering phase of movements like squats and push-ups, can be as beneficial as the lifting phase for building strength and muscle size. Research suggests eccentric training requires less energy and may be especially useful for older or sedentary individuals. While some experts caution against focusing solely on eccentric movements, they highlight its potential for efficient, low-fatigue strength training.
- ▪Eccentric exercise refers to the muscle-lengthening phase of movements, such as lowering a weight during a bicep curl or descending in a squat.
- ▪Studies show eccentric training can produce similar strength gains with fewer repetitions and less fatigue compared to concentric exercise.
- ▪Professor Ken Nosaka's research indicates that even brief daily eccentric contractions can improve muscle strength over time.
- ▪Eccentric exercises require less metabolic energy and oxygen, making them suitable for older or sedentary adults.
- ▪Some experts, like Dr Lewis Ingram, advise completing full exercises rather than isolating eccentric movements for practicality and overall effectiveness.
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Excerpt limited to ~120 words for fair-use compliance. The full article is at The Sydney Morning Herald.