Conciseness is a word we all want to hear about training. And if it’s time in the gym, or for shorter, sharper sessions, most of us choose the option to minimize sweating effort. In recent years, aerobic exercise has been minimized and HIIT training can be completed in minutes. Now it’s your turn to strength training, and the latest research suggests.
If you’ve neglected strength training in the past, the new lows of just 3 seconds of weight training each day can make a big difference in strength.
A team of exercise scientists reporting in Scandinavian Journal of Medicine and Science in Sports We asked a small group of healthy and sedentary men and women to do a simple arm-strengthening exercise with weights every day for a month. To ensure uniformity of movement among participants, a team from Niigata University of Health and Welfare in Japan and Edith Cowan University in Australia used a lab-based training machine called a constant velocity dynamometer to force and range of motion. Recorded accurate measurements of. Simulated biceps curl for 3 seconds with “maximum force” 5 days a week.
Professor Ken Nosaka, director of ECU motion and sports science and one of the researchers, says there was a subtle difference in how he lifted it. “A group performed an” eccentric “lift. this is,
The elbow joints were forcibly stretched, and the shoulders were stretched to stretch the muscles, “he says. “The second” concentric “group slowly lifts the weight up, like the curl of the biceps, shortening the muscles, and the” isometric “group holds the weight in place at the midpoint. Did. “
They continued this one 3-second daily contraction for 4 weeks from Monday to Friday, completed 20 sessions, and reached a total muscle contraction time of 60 seconds in a one-month study. During this time, they did no other exercise and the control group did nothing.
The results were impressive when Nosaka et al. Began to reassess the effectiveness of the 3-second training. All participants had some improvement in biceps strength with a 6-7% improvement among concentric and isometric exercisers, but the biggest leap was the eccentric lifter and arm. I started a shorter trial than when my muscles were 11.5% stronger.
“People think they need to spend a lot of time exercising to improve their strength, but that’s not the case,” says Nosaka. “Our findings suggest that very small amounts of exercise stimuli (even 60 seconds in 4 weeks) can increase muscle strength, and all muscle contractions are important.”
Of course, he says that people who started with a zero strength training base have seen improvements and need to gradually increase their intensity and duration to maintain and improve. Still, this is a welcome starting point for anyone who has avoided resistance training in the past.
Fitness experts suggest that adults should perform strengthening activities that allow all major muscle groups, such as legs, hips, back, abdomen, chest shoulders, and arms, to function at least two days a week. That doesn’t necessarily mean swinging the kettlebell in the gym. It’s also important to lift your weight with push-ups and squats, sit in a chair and stand, or dig a yard. While these exercises may sound simple, it can be difficult to meet basic fitness standards. The 2019 Healthy Ireland report found that less than half of the adult population does not meet physical activity guidelines.
For his next study, Nosaka considers a super-simple all-round strength training. “We haven’t investigated muscles other than the biceps, but if we find that the three-second rule applies to other muscles, we may be able to perform a full-body exercise routine in less than 30 seconds. “He says. If the message is “Perform at least one 3-second eccentric contraction per muscle group each day,” there is no reason not to do so. “
If you don’t have the time or the tendency to stay in the weight room, you can improve your fitness in the following ways:
If my workout is short, do I need to increase the weight?
necessarily. According to Nosaka, for just three seconds of strength training, it’s ideal to do your best with as much weight as you can comfortably lift.
“But if you can’t control the maximum eccentric contraction, you can still get results with sub-maximum eccentric contractions, such as slowly lowering a medium-heavy dumbbell several times,” he says.
A time-constrained alternative is to focus on complex movements that move multiple large muscles at the same time.
Best group strength training class
BodyPump, a fast-paced barbell-based music group workout that started in 1990, is one of the most popular timetable classes at many gyms across the country. Another is the rapidly expanding Australian franchise, the F45. It already has a gym in Dublin (Bray, Sandyford, Townsend Street), lifts, pushes, pulls, crouches every 45 minutes class.
Dig some
Active digging in the garden once a week, according to researchers at the University of Portsmouth, is one of the best ways to improve fitness and prevent chronic muscle, joint, and back pain over the age of 50. It was welcomed as a cure. Journal Plos One last month.Dr. Nils Niedestraser, Senior Lecturer and Lead Author of Psychology, helps reduce the likelihood of any activity suffering from pain, but over time, at a high level, including digging at least once a week. Only physical activity seems to reduce the risk of people with musculoskeletal pain
“Not only is the activity active, it needs to be done at least once a week,” says Niedestrasser.
His findings are consistent with the publication of a study from Japan showing that 30 minutes of weekly gardening can help reduce the risk of dying for any reason by up to 20%.
Add daily stair climbing
Activities that require you to move with a little more load and less force than before will bring out an increase in strength. Strength training is required to climb the stairs, but going down the stairs is also beneficial because it involves eccentric myocardial contraction as Nosaka advocates for strength improvement. As you feel better, you will need to carry heavy bags or add resistance that can be achieved by climbing two stairs at a time. And increase the number of flights you climb every day.
Try the slo-mo chair-sit down
If you don’t do anything else, sit in slow motion every time you bend down on a chair or sofa. “We are investigating the effect of sitting slowly in a chair (eccentric exercise) on factors such as walking ability and balance in the elderly, and found it to be very effective,” Nosaka said. Mr. says.
Normally, Mr. Nosaka says he sits about 10 times a day. “Every time you sit slowly, you’ll get at least 10 maximal inferior eccentric contractions of the knee extensor every day. It’s a great opportunity to do eccentric exercises on a daily basis and effectively simulate your leg muscles. Once the position is determined, press on the buttocks.
Squeeze the gluteal muscles for 15 minutes a day
If the profit with minimal movement is yours, the result of the study is PeerJ It may also appeal. Exercise scientists at Wichita State University asked participants to squeeze the gluteal muscles hard for 5 seconds and then relax and repeat, or to repeat the gluteal muscles for 15 minutes a day. The results showed that the buttock squeezer increased by 16% in 8 weeks, compared to the 11% improvement in those who did the buttock bridge. One of the reasons researchers have proven to be effective in increasing the strength of the buttocks is that squeezing is easy to perform and mobilize only the gluteal muscles, whereas the bridge. Thought that other muscles, such as hamstrings, need to function.
If you do one exercise …
Make it a squat. “Perfect strength training is a squat that puts dumbbells on your shoulders, then pushes up from the squats on your bent knees, and at the same time pushes your weights toward the ceiling. It works on every part of your body,” says Sports Science. Says. David Sadkin.
Faster squats improve endurance and strength, and slower squats (down to 6 and then pause and jump up) improve strength and strength. “As you get stronger and start with 3 sets of 10 iterations and build up, you use weights to do them,” says Sadkin. “If you don’t do anything else, do these two or three times a week.”
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