pending hours on the gym to get into shape? You could not must accomplish that. A recent study shows that doing a selected form of exercise not only saves time, but in addition gives an individual more advantages.

The study, published within the European Journal of Applied Physiology, analyzed the advantages of three kinds of dumbbell curl exercises — eccentric or lowering weights (lengthens the muscle), concentric or lifting weights (shortens the muscle), and a mixture of each concentric and eccentric together.

The study found that eccentric exercises were probably the most effective in comparison with the opposite two, and took half the time taken by the third exercise.

“This latest study shows we will be way more efficient within the time we spend exercising and still see significant results by specializing in eccentric muscle contractions,” exercise and sports scientist Ken Nosaka from Edith Cowan University in Australia was quoted as saying by ScienceAlert.

“Within the case of a dumbbell curl, many individuals may imagine the lifting motion provides probably the most profit or no less than some profit, but we found concentric muscle contractions contributed little to the training effects,” Nosaka added.

For the study, the researchers employed 4 groups of individuals: 14 people each for concentric exercises, eccentric exercises, and concentric-eccentric exercises, and 11 people not doing any exercises.

The participants exercised twice per week for five weeks and did three sets of 10 repetitions.

All three exercises improved concentric (lifting) strength, but only the eccentric and concentric-eccentric exercises improved eccentric (lowering) and isometric (static) strength, the study found.

Simply put, the eccentric exercises provide the identical results because the concentric-eccentric exercises, but take half the time. Also, the eccentric-only exercises led to probably the most muscle thickening.

The researchers opine that a great workout consists of using two hands to lift weights up into position after which switching to 1 hand for eccentric (lowering) actions resembling bicep curls and overhead extensions.

Furthermore, the researchers imagine that the identical principle of eccentric exercises will be used for other actions not requiring dumbbells and might be as effective. For example, slowly lowering right into a chair or putting hands on a wall and slowly pushing into it with bent arms, in accordance with the outlet.

“Understanding the advantages of eccentric-focused training can allow people to spend their time exercising more efficiently,” Nosaka noted. “With the small amount of day by day exercise needed to see results, people don’t necessarily even need to go to the gym – they will incorporate eccentric exercise into their on a regular basis routine.”