If you think\u00a0you\u00a0need to ‘go hard’ at the gym to make your muscles\u00a0stronger, think again!\u00a0<\/p>\n
New research\u00a0at ECU has revealed\u00a0strenuous exercise\u00a0and\u00a0soreness is\u00a0not\u00a0needed\u00a0to\u00a0improve muscle size, strength, or performance.\u00a0<\/p>\n
“The idea that exercise must be exhausting\u00a0or painful\u00a0is holding people back,”\u00a0ECU’s\u00a0Director of Exercise and Sports Science,\u00a0Professor Ken\u00a0Nosaka,\u00a0said.\u00a0<\/p>\n
“Instead, we should be focussing on\u00a0eccentric\u00a0exercises\u00a0which\u00a0can deliver stronger\u00a0results\u00a0with far less effort than traditional exercise – and you don’t\u00a0even\u00a0need a gym!”\u00a0<\/p>\n
Eccentric exercise\u00a0is when\u00a0muscles work as they\u00a0lengthen,\u00a0usually during the ‘lowering’ part of the movement\u00a0such as\u00a0lowering a\u00a0dumbbell,\u00a0walking\u00a0downstairs\u00a0or\u00a0slowly\u00a0sitting down in a chair.\u00a0<\/p>\n
The study showed\u00a0muscles\u00a0generate more force during these movements\u00a0–\u00a0while using less energy\u00a0than\u00a0they would\u00a0by\u00a0lifting\u00a0or pulling\u00a0an\u00a0object and\u00a0walking upstairs.\u00a0<\/p>\n
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You\u00a0can gain strength without feeling as exhausted.\u00a0So, you\u00a0get more benefit for less effort.\u00a0That makes eccentric exercise appealing for a wide range of people.”\u00a0<\/p>\n
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Professor Ken\u00a0Nosaka,\u00a0ECU’s\u00a0Director of Exercise and Sports Science<\/p>\n
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While eccentric exercises might leave you sore the next day, especially if\u00a0they’re\u00a0not done regularly, you\u00a0definitely\u00a0don’t\u00a0need\u00a0any\u00a0pain to get\u00a0the\u00a0gain.\u00a0<\/p>\n
Simple\u00a0home\u2011based\u00a0eccentric exercises,\u00a0such as chair squats, heel drops,\u00a0and wall\u00a0push\u2011ups,\u00a0have been shown to deliver meaningful health improvements in as little as\u00a0five minutes a day.\u00a0<\/p>\n
And because eccentric exercise places less strain on the heart and lungs, it is ideal for older people and those with chronic health conditions.\u00a0<\/p>\n
“These movements mirror what we already do in daily life. That makes them practical,\u00a0realistic\u00a0and easier to stick with,”\u00a0Professor\u00a0Nosaka\u00a0said.\u00a0<\/p>\n
“When exercise feels achievable, people keep doing it.”\u00a0<\/p>\n
Source:<\/p>\n
Journal reference:<\/p>\n