ECCENTRIC MUSCLE STRENGTHENING
When you lengthen a muscle under resistance, like lowering the arm in a bicep curl with weights it is called the eccentric phase. Often emphasis is put on the concentric phase where you contract and shorten the muscle while lifting the weight up to your shoulder. This can feel like the harder phase of the exercise but in fact it is the lowering which has better results. You might assume running up a hill is harder than running downhill when in fact it is the downhill run which improves muscle growth, bone density and flexibility.
All strength training causes microscopic tears in the muscle, and stimulates hormonal responses but it is the recovery phase when you rest and eat that the work really begins to increase muscle mass. It is important to leave 48-72 hours recovery time between this type of training and the guidelines are 2-3 times a week for whole body strength training. (weights, body weight or bands). Eccentric exercise causes greater microscopic tears than concentric exercise.
Clinical study: One group of people walked up the stairs of a 10 storey building twice a week and used the lift in the opposite direction and the second group walked down the stairs. There were improvements for both groups. However, those walking down the stairs showed significant improvements in their resting heart rate, muscle function and density and their muscle strength improved by 34% (twice as much as the group walking up the stairs). There were also greater improvements in a balance test.*
In my next six posts, I will have videos of a local personal trainer, Jodie, demonstrating six eccentric exercises of varying levels of difficulty so that everyone can have a go. Jodie Brinson is a personal trainer and fitness and SUP Instructor in Goring (paddleboarding). Although she took a degree in human biology, it was not until after having children and wanting to lose weight that Jodie embraced exercise. Her interests are running and competing in local triathlons, marathons and and she recently completed a half iron man.
Do ONE VIDEO every couple of days after a 5 min warm up - walking up and down the stairs, rolling your shoulders or walking on the spot and report back to me on any changes after a fortnight. Your key areas of improvement will be balance, flexibility, muscle strength and bone density.
* M Mosley -Just one thing podcast
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