Recent studies show that if you are not a regular activist, you may need only a few simple movements every day to improve your health.
Researchers reported on March 15 for those who started the eccentric movement for about a month without exercising on March 15, including better strength, endurance and flexibility. Applied physiology European journal.
The eccentric movement emphasizes the muscle length stage of the exercise, and usually needs to slow down or pause in that part of the exercise. For example, if the biceps are dried and squat slowly, you can squat and squat if you gradually straighten your arms. Studies show that this type of exercise reduces tension in the body and effectively improves muscle size and force.
And according to the author of a new study, there is no need to do a lot of work to see the results. “This study shows that even a small amount can provide real benefits. Benjamin Kirk, Dr.Researcher at Edith Cowan University, Australia health.
For this study, researchers recruited 22 seats between 32 and 69 years old but healthy individuals. Most people were women and went through two weeks of control period before the four -week eccentric routine.
Every day, they have repeated 10 times of chair squats, chair Reclines, wall push ups and heel drops. Participants were maintained for 5 seconds at the low level of exercise and for 1 second in the height stage.
Kirk said, “We chose a chair squat, a squeaky sound, a wall push up and heel drops.
Those who have completed 10 repetitions for each exercise for two consecutive sessions have moved to the more difficult version of the exercise.
Before the study began, after the control period, at the end of the four weeks, scientists measured blood markers, body compositions and mental health, such as heart rate, blood pressure, LDL and HDL cholesterol. In addition, we tested things such as hand grip strength and sit -ups, push -ups and step test performance.
At the end of the four weeks, there was no significant change in body composition, rest heart rate, blood pressure, hand grip strength, jump performance or blood markers. However, the participants greatly improved the sit -ups, push -ups, and three -minute test performance, seat and ring flexibility and mental health scores.
The result suggests that even a small amount of daily exercise can provide a “sustainable and sensitive” benefit to people sitting. Ken Nosaka, PHDAustralian researchers name.
“Ecionic exercise is very effective in improving health.” “This type of exercise is easier for most people to access because they do not need to go to the gym.”
The study did not include many participants, and the short -term intervention period limited the ability to see changes in body composition, rest heart rate and blood pressure. HEATHER MILTON, MS, RCEP, CSCSNYU LANGONE’s Board Certification Clinical Movement Physiologist. “Adaptation to exercise mediation can take more than four weeks in this area,” she said. health.
KIRK also admitted that the results of the research may not have been similar if a consistent activist was involved.
The study specifically surveyed non -exercises, but KIRK said, “We are focusing on the eccentric stage, whether we weight or weight.”
This study also rebounds the previous research results that there may be privileges in the short match of exercise. In 2023, an average of six minutes of exercise every day can reduce the risk of early death, heart disease, stroke and some cancers. Another report of that year connects a few intense daily activities with a low risk of cancer in those who have not exercised before.
Kirk said, “It’s much better than anyone doing some exercise.” “Assuming that much effort is not important, but our research shows that even simple and low -effective daily life can improve strength, flexibility and other results.”
Keep in mind that you don’t have to stick to the movement of your research to try eccentric training. Milton said that all exercises can have eccentric components.
In general, if it’s quite sitting, you can still see the progress even if you start with a low strength and have a very simple exercise session. NOSAKA was used as a starting point for 5 minutes every day. Meanwhile, Kirk said he was shooting each exercise to repeat at least 10 times. Kirk said, “This is the starting point to show what is possible.
From there, you would want to increase the strength or period of strength to keep up with the fitness level. Beau Greer, PHDSacred Heart University professor of sports science health.
“We know that we know that we are absolutely better than five minutes a day in our previous studies.” As many health organizations recommend up to 150 minutes per week, it is better.
