Just 3 seconds of daily exercise can significantly improve muscle strength, study finds
[Dec. 18, 2023: JD Shavit, The Brighter Side of News]
The participants performed either an isometric, concentric or eccentric bicep curl at maximum effort. (CREDIT: Creative Commons)
In a groundbreaking study conducted by Edith Cowan University (ECU) in collaboration with researchers from Niigata University of Health and Welfare (NUHW) in Japan, it has been revealed that lifting weights for as little as three seconds a day can significantly enhance muscle strength. This discovery could potentially revolutionize the way we approach fitness and exercise, challenging the belief that extensive workout routines are necessary for building and maintaining muscle strength.
The study involved 39 healthy university students, who were divided into three groups, each performing one type of muscle contraction: isometric, concentric, or eccentric. These students dedicated a mere three seconds per day, five days a week, for four weeks to perform a single muscle contraction at maximum effort.
To measure the effectiveness of this minimalistic exercise regimen, researchers assessed the participants' maximum voluntary contraction strength both before and after the four-week period. Additionally, another group of 13 students refrained from any exercise during the same timeframe and underwent the same pre-and-post measurement process.
The findings of this study were nothing short of astonishing. The group that engaged in eccentric bicep curls experienced a remarkable increase in muscle strength of over 10% after just four weeks.
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In contrast, the other two exercise groups demonstrated comparatively lower increases in muscle strength, while the no-exercise group showed no improvement at all.
Professor Ken Nosaka, the lead researcher from ECU's School of Medical and Health Sciences, emphasized the significance of these findings, stating, "The study results suggest that a very small amount of exercise stimulus – even 60 seconds in four weeks – can increase muscle strength. Many people think you have to spend a lot of time exercising, but it's not the case. Short, good quality exercise can still be good for your body, and every muscle contraction counts."
Understanding Muscle Contraction: Isometric vs. Concentric vs. Eccentric
To better grasp the study's implications, it is essential to understand the three classifications of muscle contractions employed in the research:
Isometric Contraction: This occurs when the muscle remains stationary under a load.
Concentric Contraction: The muscle shortens during this type of contraction.
Eccentric Contraction: In eccentric contraction, the muscle lengthens while under tension.
For a bicep curl, these definitions translate to specific movements: lifting the dumbbell towards the chest represents concentric contraction, lowering the weight back down via the elbow is an eccentric contraction, and holding the weight parallel to the ground demonstrates isometric contraction.
Which is the Most Effective?
While all three types of muscle contractions yielded some benefits in terms of muscle strength, eccentric contraction emerged as the most effective. Researchers measured the improvements in concentric, isometric, and eccentric strength for each group.
The concentric lifting group saw a slight improvement (6.3%) in isometric strength but experienced no enhancement in other areas. The isometric group displayed an increase in eccentric strength (7.2%), but no notable improvements elsewhere. In stark contrast, the eccentric group exhibited significant enhancements across all three measurements: concentric strength increased by 12.8%, isometric strength by 10.2%, and eccentric strength by 12.2%. Overall, the eccentric group's muscle strength improved by an impressive 11.5% after a mere 60 seconds of effort in total.
Professor Nosaka commented on these findings, saying, "Although the mechanisms underpinning eccentric contraction's potent effects are not clear yet, the fact that only a three-second maximal eccentric contraction a day improves muscle strength in a relatively short period is important for health and fitness."
Time-Efficiency and Health Benefits
The implications of this research extend beyond just enhancing muscle strength. Professor Nosaka noted the exciting potential of these findings for promoting physical fitness and health, especially in the context of preventing sarcopenia, a condition characterized by a decrease in muscle mass and strength with aging.
An isometric contraction is when the muscle is stationary under load. (CREDIT: Creative Commons)
"We haven't investigated other muscles yet, but if we find the three-second rule also applies to other muscles, then you might be able to do a whole-body exercise in less than 30 seconds," Professor Nosaka suggested. Additionally, the beauty of this brief exercise regimen lies in the fact that performing only one maximal contraction per day leaves individuals without the discomfort often associated with more extensive workouts.
The study was meticulously designed by Professor Ken Nosaka of ECU's School of Medical and Health Sciences and Dr. Masatoshi Nakamura from NUHW. Data collection was carried out by Dr. Nakamura and his team of PhD and Masters students. The results of this groundbreaking research were published in the "Scandinavian Journal of Medicine and Science in Sports" under the title "Effect of daily 3-s maximum voluntary isometric, concentric or eccentric contraction on elbow flexor strength."
With further research, we may unlock the secrets of applying this three-second rule to other muscle groups, opening the door to a more time-efficient and effective approach to physical fitness and overall health. So, the next time you consider skipping a workout due to a busy schedule, remember that every muscle contraction counts, no matter how brief.
For more science news stories check out our New Discoveries section at The Brighter Side of News.
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