These Exercises Get You The Same Results in Less Time, Scientists Say

When it comes to exercise, an approach that's able to achieve the same results with less effort sounds too good to be true, but that's what researchers have discovered in an analysis of exercise techniques.

There are three different types of dumbbell curl exercise: eccentric, concentric, and both eccentric and eccentric together.

The only exercises that improved lifting strength were the eccentric and eccentric-eccentric ones.

Ken Nosaka is an exercise and sports scientist from Edith Cowan University in Australia.

In the case of a dumbbell curl, a lot of people think the lifting action provides the most benefit, or at least some benefit, but we found that the training effects were not influenced by the muscle contraction.

Even though the technique takes half the time, the eccentric muscle actions achieve the same result. The eccentric-only exercises had the highest amount of muscle growth.

The results were based on four groups of people doing different types of exercise. The exercise routines were done twice a week for five weeks.

The researchers suggest using two hands to lift weights up into position before using one hand to lower them in exercises such as bicep curls and overhead extensions. According to the study authors, the same principles should apply to leg exercises.

According to Nosaka, only one eccentric muscle contraction a day can increase muscle strength, even if it is only 3 seconds a day.

Nosaka says that simple eccentric exercises should work. Slowly lowering yourself onto a chair or leaning into a wall as your arms bend can be included. Some more examples of these exercises can be found here.

It's possible that eccentric exercises give more stimulation to the muscles in return for the same or less effort, which would explain the results here, but more research is needed to know for sure.

Future studies could look at whether the same benefits apply to other, older age groups and already- active individuals, as well as different muscle groups, since only adults with minimal weight training experience were involved in the study.

Even if it's limited in terms of repetition, technique, and time, you don't have to spend hours at the gym every week to strengthen muscles and improve fitness.

People can spend their time exercising more efficiently if they understand the benefits of eccentric-focused training.

With the small amount of daily exercise needed to see results, people can incorporate eccentric exercise into their everyday routine.

Past research shows that frequent exercise is key to finding the best exercise routine. Whatever you do, do it frequently.

The research was published in a journal.