Find out which type of exercise delivers the most effective results in the least amount of time | Science and health

According to the portal Science alertWork analyzed three different types of activities performed with dumbbells: eccentric (lowering weights, contracting muscles), concentric (lifting weights, shortening muscles) and both concentric and eccentric (alternating lifting and lowering weights in the same exercise).

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Results show that eccentric muscle movements reach the same rates as concentric exercises, even though the technique takes half the time required to be performed. Only eccentric exercises scored higher in terms of muscle thickness. This can happen because they provide more stimulation to the muscle fibers in return for the same or even less effort.

“This latest study shows that we can be more efficient with the time we spend exercising and still see significant results by focusing on odd muscle contractions,” said Ken Nosaka, an exercise and sport scientist at Edith Cowan University in Australia. “In the case of the dumbbell exercise, many people may think that the lifting motion provides the greatest benefit, but we found that the concentric muscle contractions contributed little to the training effects.”

Science Alert notes that, based on the findings, the researchers suggested using two hands for weight lifting before switching to one hand for eccentric (downward) actions in exercises such as bicep curls and overhead extensions. The same principles apply to leg exercises.

Nosaka added that simple eccentric exercises without dumbbells should also be effective—these can include lowering yourself slowly onto a chair or resting your hands on the wall in front of you and then slowly bending forward while bending your arms.

“We already know that just one eccentric muscle contraction a day can increase muscle strength if done 5 days a week, even for just 3 seconds a day, but concentric or isometric muscle contractions do not provide such an effect.” World added.

To conduct the research, experts evaluated four groups of people: 14 did concentric exercises, 14 did eccentric exercises, 14 did concentric exercises and 11 did no activity. The routine was performed twice a week for five weeks, with 3 sets of 10 repetitions each.

Only adults with minimal weight training experience were involved, so future studies may see if the same benefits apply to other, older age groups and already active individuals, as well as different muscle groups.

“Understanding the benefits of eccentric focus training may allow people to spend their time exercising more efficiently,” Nosaka said. “With the small amount of daily exercise required to see results, people don’t necessarily have to go to the gym — they can incorporate exotic exercises into their daily routine.”