Many people associate effective training with becoming very tired and sore, but research from Edith Cowan University, published in the Journal of Sport and Health Science and reported by News Medical, shows that this is not necessary to strengthen muscles.
The study indicates that muscles can become stronger and larger without heavy strain. This means that effective training does not have to be exhausting.
Everyday movements
The research highlights a specific type of training called eccentric exercise. In this type of movement, muscles work while they are lengthening.
This occurs, for example, when you slowly sit down or walk down stairs.
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According to the study, muscles can generate more force during these movements than when lifting or pushing. At the same time, the body uses less energy.
Exercises such as standing up and sitting down from a chair or doing slow push-ups against a wall can therefore be effective.
Lasting effect
One advantage of this type of training is that it resembles everyday movements, which makes it easier to maintain over time.
In addition, it does not place as much strain on the body as intense training. Therefore, it may be particularly relevant for older adults or people with health conditions.
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The research shows that it is not necessary to push yourself hard to achieve results.
Eccentric training can deliver good results with less effort than traditional training.
Sources: News Medical and Journal of Sport and Health Science.
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