Eccentric exercise can help improve your strength and stimulate heart health. Here are some examples that should be part of your fitness training.
Weight loss is not the only reason why many of us do the exercise. For many people, the goal may be to strengthen strength and be simply healthy. There are many techniques that can help you achieve your fitness goals. An example of this is eccentric exercise. This involves gradually reducing the weight while maintaining control. It is a popular technique in the world of fitness because it can help improve physical strength and lead to muscle growth. It can also improve flexibility and improve your heart health. If you are passionate about fitness, you probably already do this exercise. However, this is not limited to gym enthusiasts, because people of all levels of fitness can try it.
What is eccentric exercise?
Eccentric exercise is a strength training technique that is often used during training. He focuses on the active extension of the under tension, according to the research published in Improved nutrition and sports performance In 2019. This occurs when you lower a weight or control a movement against resistance, as during the phase down of a squat or push-up.
“This type of exercise focuses on the slowdown in the negative phase or the lowering of a movement, which strengthens strength and control,” explains the expert in fitness Abhi Singh Thakur.
What are the advantages of eccentric exercise?
Before learning to include it in your fitness routine, know the advantages of eccentric exercise:
- Increase in muscle strength: Eccentric exercise is ideal for improving strength. It can improve muscle strength and power in healthy people, according to research published in Sports medicine In 2013. He created a tension in the muscles that leads to force gains.
- Improvement of coordination: “Control of the lengthening phase improves stability and coordination,” explains the expert. This is particularly important in daily sports or activities where you need to control your body under different conditions.
- Improved flexibility: Since the muscles extend under the load, eccentric exercise can increase flexibility and reduce stiffness over time. For example, the drop in a deep squat can improve the mobility of the hip and the hamstrings.
- Injury prevention: By strengthening muscles and tendons through their amplitude of motion, eccentric training helps protect the joints and connective tissues against injuries, especially during high impact movements.
- Better muscle growth (hypertrophy): During the eccentric phase, your muscles work harder to resist the weight of the weight or control. “This generates high levels of mechanical stress, causing microscopic tears in muscle fibers,” shares the expert. When muscle fibers experience these microscopic tears, your body triggers a healing response where muscle stem cells are activated. These cells repair and rebuild damaged fibers, which makes them thicker and stronger.
- Maybe good for the heart: Eccentric exercise can help keep your heart strong. A study in 2023, published in the Journal of Sports Science & Medicinehas shown that eccentric exercise improves health factors related to health such as lipid profiles and reduction in heart rate and blood pressure.
6 best eccentric exercises
Here are some of the best eccentric exercises to do regularly.
1. Eccentric squats
- To make eccentric squats, start by standing with your feet of the shoulder width.
- Slowly lower your hips back and bottom for 4 to 6 seconds, keeping your knees online with your toes.
- Take a break at the bottom, then go up normally.
2. Eccentric push-ups
- Start in board positions with your hands under your shoulders.
- Slowly lower your chest to the ground (4 to 6 seconds), keeping your tight nucleus.
- Record quickly to the starting position.
3. Eccentric sweater
- Start at the top of the bar with your chin above (use a box if necessary).
- Low slowly on 4 to 6 seconds until the arms are completely extended.
- Reset and repeat the steps.
4. Deadlifts eccentric
- To make lifts of eccentric earth, start by standing with the dumbbell or dumbbells at the thigh.
- Slowly lower the weights while keeping the right back and the committed nucleus.
- Stop when the bar reaches the tibia level, then go back to the position normally.
5. Eccentric defeats
- Stay on a stage or a box with a hanging foot.
- Slowly lower your other foot on the ground over 4 to 6 seconds.
- Go back to the starting position and repeat.
6. Raunt of eccentric veal
- Get on the edge of a step with your hanging heels.
- Lift your toes, then lower your heels slowly over 4 to 6 seconds.
Current errors to avoid during eccentric exercise
Eccentric exercise may seem simple, but people tend to make mistakes. Here are some of the errors to avoid by doing it:
- Rush into movement: The eccentric exercise concerns the controlled decline. “So avoid dropping the weight or precipitating the negative phase,” says Thakur.
- Using excess weight: Too much weight can compromise the form and increase the risk of injury. Start light and focus on control. If you are a beginner and use dumbbells, opt for 5 kg.
- Neglect the amplitude of movements: Do not use the full range can limit the advantages of the eccentric exercise. Be sure to completely reduce the weight.
- Ignore heating: Jump in eccentric training without reheating increases the risk of injury, so always prepare your muscles in advance.
- Overtraining: Eccentric movements are intense, and therefore do too much can cause extreme pain or injury.
Who should avoid eccentric exercise?
This can be done by various people, but some people must be careful or simply avoid it.
- People recovering from serious injuries or surgeries should not do this type of exercise. “Eccentric movements grant significant stress on muscles, tendons and joints, which can worsen existing injuries or slow down recovery,” explains the expert.
- The eccentric exercise may seem too demanding for new in shape. Beginners should not do it alone because they need appropriate advice.
- People with joint or tendon problems should skip it. “Conditions such as arthritis or tendonitis can worsen because the eccentric exercise exerts high mechanical stress on these structures, resulting in additional inflammation or pain,” explains Thakur.
- People with extreme muscle pain should avoid it. “If you already feel long -delayed muscular pain from previous training, adding more eccentric stress can exacerbate discomfort and extend recovery,” explains the expert.
Eccentric exercise can help strengthen strength, improve flexibility and coordination. This can be beneficial for people with different levels of fitness, but be sure to do so under the appropriate direction, especially beginners.
Related FAQ
Is walking an eccentric exercise?
Walking is not entirely eccentric but involves eccentric components. For example, your quadriceps lie down while controlling the impact when your foot hits the ground. However, walking is not intense enough to count as a real eccentric training.
Can the elderly do eccentric exercise?
Yes, the elderly can do eccentric exercises, but with caution. Exercise helps improve strength, balance and mobility, which are crucial for aging. However, start with a body weight or resistance to light, focus on the shape and slow movements.
What is the difference between eccentric and concentric exercise?
In the eccentric exercise, the muscle lies under tension (for example, lowering a dumbbell in a biceps loop). In the concentric exercise, the muscle is shortened during the contraction (for example, lifting a dumbbell in a bicep loop).
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