A new study from Edith Cowan University (ECU) has discovered something intriguing about… physical exercises The ones we do in the gym: Lowering weights produces the same results as lifting them – equivalent even to activities that involve both exercises, though they are, it seems, only half the effort.
Posted in scientific journal European Journal of Applied PhysiologyThe research follows other findings from the same university, which showed that fewer repetitions of regular eccentric muscle contractions—that is, when we extend our limbs—are better for increasing muscle size and strength, compared to concentric or isometric movements—when lifting or carrying weights.
Lifting weights, lowering weights, or both?
According to Ken Nosaka, professor of ECU and co-author of the study, we already knew that one eccentric muscle contraction movement per day (“lowering” the weight), even if it was performed by Just 3 secondsalready increases muscle strengthTo be conducted 5 times a week. Now, we find that concentric or isometric contraction movements, or weight lifting, number generate the same effect.
To come to this discovery, the researchers divided the volunteers into 4 groups of 14 people: 3 of them must Do exercises using dumbbells twice a week over the course of 5 weeks, but with some variations. One group just lowered the weights, another group lifted them up, and the third group did both. activities🇧🇷 The last group should not do any of the exercises.
Although all groups of exercise participants received some muscle benefitThe group that only lifted weights had an improvement in focused strength only: Both the group that raised and lowered weights and the group that only lowered weights increased their concentric, eccentric, and isometric strength.
Interestingly, the groups that did both movements and lowered the weights saw improvement, but the group that only lowered them had better results in post-exercise muscle swelling: Participants saw gains of 7.2% versus 5.4% of the team that did both. moves.
And now?
The result is counterintuitive, even because we call physical exercises With dumbbells, “weightlifting” is done, and success is often measured by the number of pounds an individual can hold in the air. Current research belies this belief. To maximize muscle gains — and save time and energy — then, the recommendation is to do fewer repetitions, with an emphasis on training lower movements.
Nosaka also comments that eccentric exercises are easy to do at home: since only a few movements are needed daily to see muscle results with this type of movement, it’s not even necessary to visit a gym – we can include eccentric movements in our routine and enjoy the same Benefits of heavy weight training.
source: Edith Cowan University🇧🇷 European Journal of Applied Physiology
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