More Eccentric

A recent study published in the journal Medicine & Science in Sports & Exercise revealed that one 30-minute bout of “eccentric exercise” each week provided a number of health benefits comparable to those achieved through weekly exercise routines involving three to five 60-minute aerobic/strength training sessions.[1]

Are you kidding me?

The study found that eccentric exercise was able to lower blood lipid levels (cholesterol) and triglycerides while boosting resting energy expenditure. [2]  Comparing their results to previous studies examining these and other diagnostic health measures, “the researchers concluded that just 30 minutes of intense eccentric exercise each week delivered a comparable level of benefit to 180 to 300 minutes of traditional cardiovascular and/or strength training exercise.” [3]

So what is “eccentric exercise”?  If you imagine a muscle contraction divided into two phases, the concentric phase involves shortening of the muscle to lift a load.  The eccentric phase, on the other hand, involves muscle lengthening.  Take a biceps curl, for example.  As you lift the arm towards your body the muscle is shortening in the concentric phase of this exercise.  As the arm slowly moves away from the body towards extension of the elbow the eccentric phase takes place.

In addition to the referenced positive effects of eccentric training on blood lipid levels and resting energy expenditure referenced in this study, eccentric exercises has been shown to help with recovery from tendonitis/tendonosis conditions.  Researchers believe that “eccentric exercise initiates a distinct and more intensive muscle recovery process at the molecular level.” [4]

So what are some good eccentric exercises:

1. Single leg squat
2. Eccentric calf strengthening
3. Negative bench press
4. Eccentric medicine ball abdominal exercises

The list goes on.  Most any exercise can be modified to focus on the eccentric or lengthening phase of the exercise.  Try an intense 30 minute eccentric only program.  You may find it a more effective way to achieve results.

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[1] Medicine & Science in Sports & Exercise. January 2011. 43(1): 64-73.

[2] Medicine & Science in Sports & Exercise. January 2011. 43(1): 64-73.

[3] Medicine & Science in Sports & Exercise. January 2011. 43(1): 64-73.

[4] Medicine & Science in Sports & Exercise. January 2011. 43(1): 64-73.