Exercise contributes to physical and mental health, strengthens physical fitness, and boosts immunity. On the occasion of the Lunar New Year, the new year, do you have a new determination to exercise? For most office workers, it's almost impossible to set aside a chunk of the day to exercise, so many people get by on the pretext of not having time to go to the gym.
Now, there's good news for people who really don't have the time, with new research conducted by researchers from Australia's Edith Cowan University (ECU) and Japan's Niigata University of Health and Welfare finding that lifting weights for just 3 seconds a day can increase muscle strength and help fight aging.
In the study, 39 subjects were asked to do three seconds of biceps curl exercises with maximum force each day for four weeks, five days a week, while the other 13 subjects did not perform any exercise during the same period.
The researchers examined different forms of biceps curl and proposed that even if you do it for only 3 seconds a day, you can significantly improve muscle strength.
Subjects in the exercise group were asked to complete one of three types of biceps curls, namely the typical concentric curl that shortens the muscles, the eccentric curls that lengthen the muscles, or the equidistant curls of the arms at a 90-degree angle while maintaining muscle tension.
The researchers then measured the maximum voluntary contraction strength of the subjects' muscles four weeks before and four weeks later. The results of the study show some drastic changes. The eccentric curl group had the best results, with their concentric strength increasing by 12.8%, eccentric strength group increasing by 12.2%, and muscle strength increasing by 10.2% in the isometric strength group. The participants' overall muscle strength increased by a total of 11.5 percent.
On the other hand, the concentric force group increased their isometric strength by 6.3%, while the isometric force group increased their eccentric strength by 7.2%, and studies have shown that eccentric contraction may be the best way to gain strength in a limited time.
The researchers say that while the mechanisms by which specific muscle strength is boosted are unclear, a maximum centrifugal contraction of just 3 seconds per day can boost muscle strength in a relatively short period of time, which is important for health and fitness.
According to the researchers, many people think that it takes a lot of time to exercise to be effective, but this is not the case. Short, high-quality exercise is still good for the body, and every muscle contraction is important. In addition, the maximum contraction is performed only once a day, which means that there is no soreness after exercise. If other muscle groups can have the same effect, this could be a very effective way to exercise the whole body.
A related research paper titled Object of Daily 3-s maximum voluntary isometric, concentric or eccentric contraction on elbow flexor strength was published in Medicine & Science in Sports.
Forward-looking Economist APP Information Group
Original text of the paper:
https://onlinelibrary.wiley.com/doi/10.1111/sms.14138?af=R
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