Lowering a dumbbell 6 times a day offers significant gains in strength
Earlier this year, a team from Edith Cowan University in Australia published a study detailing the physical benefits of doing regular bicep curls, even for just three seconds a day. The positive effects of these very short workouts are related to improved muscle mass, and the team's latest research is based on the idea that even small workouts can be hugely rewarding.
This new study addresses a dilemma that many may be familiar with. Is it better to do a little bit of exercise each day or a long, strenuous workout on the weekend? Independent research has shown that the latter approach has certain benefits, but this new study suggests that if you're looking to bulk up, adding weight per week is a better way to go. is shown.
Subjects were divided into three different groups, all of which were designed to perform eccentric contractions of the biceps brachii muscle. This type of action can be achieved by stretching the muscles and slowly lowering the lifted barbell under your hips. Each week, one group he did only 6 contractions a day, another group he did 6 eccentric contractions a day 5 days a week, and a final group he did 30 contractions a day. I was.
After 4 weeks, the group that performed only 6 contractions once a week showed no increase in muscle strength or muscle thickness. The group that performed 30 contractions per day showed no increase in muscle strength, but increased muscle thickness by 5.8%. , muscle thickness increased similarly, but muscle strength increased by more than 10%.
"People think they need to do long hours of resistance training in the gym, but that's not the case," said study author Ken Nosaka. It is enough to lower it six times."
Scientists point to the importance of two rest days for this group to allow time for vital muscle conditioning. Similar to their previous research, they also point to the potential of this type of short-term exercise to combat the effects of aging, including loss of muscle mass and strength. I believe this applies to other muscle groups as well.
"Going to the gym only once a week isn't as effective as doing a little exercise every day at home," says Nosaka. suggests the importance of not only exercising, but also accumulating small amounts of exercise per week. You need to know that every muscle contraction is important and how regularly you perform it.
This study was published in the Scandinavian Journal of Medicine and Science in Sports.
#sports #strength #energy
No comments: