For years, we've been taught to believe that the best way to get stronger and fitter is to lift heavy weights, whether it's a barbell or our own body weight.
But recent studies suggest that the way we lose weight may be just as important.
Explosive movements, such as running, jumping, throwing balls, kettlebell exercises, or wall climbing, often seem more appealing. However, slow, controlled movements are gaining more attention as they are considered safer, less physically tiring, and highly effective for muscle strength.
This category includes so-called “eccentric” exercises, which are related to the lengthening phase of a muscle during a movement. In simpler terms, it is the moment when the weight or body is lowered in a controlled manner. For example, in a squat or push-up, the “eccentric” phase is the moment when the body descends towards the floor; while in an overhead press, it is the moment when the weight is slowly lowered from above.
According to Professor Kazunori Nosaka, eccentric exercises offer numerous health and fitness benefits, being suitable for a wide range of people. They help strengthen muscles, increase flexibility and improve neuromuscular control.
Trainers emphasize that these exercises can be used by athletes, as well as by the elderly or those in the recovery phase. One of the simplest ways to incorporate them into your workout is to slow down the lowering phase of the movement, usually for three to five seconds.
For example, during a biceps curl, the weight may be lifted at a normal pace, but lowered slowly and with control. The same logic applies to squats, push-ups, or overhead presses.
However, experts advise caution, as eccentric exercises can cause delayed onset muscle soreness, especially if done excessively. Although they may seem less difficult during the workout, the muscles can become more fatigued than expected. For this reason, it is recommended to start with fewer repetitions and lighter weights, gradually increasing the intensity.
For beginners, it is enough to practice two or three such exercises, twice a week, with at least three days of rest between sessions. Three sets of five to eight repetitions is a good starting point.
Some simple exercises that can be tried are: slow squats, wall push-ups, controlled lowering of weights from an overhead position, heel raises and lowering on stairs, and slow descents from a stable step or box.
Ultimately, while not the most spectacular or fun exercise, eccentric movements can be a very effective way to build strength, improve body control, and reduce the risk of injury. Sometimes, the secret isn't just in the weight you lift, but also in how you lower it. /GazetaExpress/
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