Want to get out of physical inactivity, but don’t have much free time on your routine? Making only five minutes per day of eccentric exercise may be enough to improve quality of life and become more active. This is what a study by researchers at Edith Cowan University (ECU), published in late March.
Eccentric exercises are those focused on the muscle stretching phase, while concentric exercises are those focused on the contraction phase. To better understand, imagine a squat: the descent phase is the eccentric, because the muscles are stretching; Already the phase of the climb is the concentric, because the muscles are contracting.
The work, published in the scientific journal European Journal of Applied Physiologyevaluated the effects of a five -minute eccentric exercise program per day, with their own body weight, physical fitness, body composition and physical and mental health of sedentary people.
For a period of four weeks, participants completed daily exercises consisting of 10 chair squat repetitions, chair reclining, wall flexion and heel fall (a type of exercise for ankle and foot mobility). The focus of the exercises was eccentric contractions of muscle stretching, slowly stretching the contracted muscles.
“We observe significant improvements in muscle strength, flexibility, resistance and mental health, suggesting that even small amounts of daily exercise can provide sustainable and detectable benefits in sedentary individuals,” says Professor Ken Nosaka, the ECU School of Medical and Health Sciences in a statement.
In addition, the study showed that eccentric exercises are effective in improving fitness and more accessible as they use body weight and eliminate the need to go to the gym.
However, despite the positive results of the study, the researchers point out that much larger benefits can be obtained by increasing the volume and intensity of the exercise gradually.
“The guidelines are 150 minutes of exercise a week, but this number can discourage people, especially if they are just starting. Using five minutes a day as a starting point and develop from that would allow people to see more results,” Nosaka adds.
This content was originally published in just five minutes of this type of exercise can improve your strength; See at CNN Brazil.
Source: CNN Brasil
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