3 seconds of muscle exercise a day, how effective is it?

The research team that published the 3-second-a-day muscle exercise method last year has now published research results on the minimum number of exercises that can show the effects of 3-second exercise. The minimum number of exercises suggested by the researchers is ‘3 days a week’.

Researchers from Edisco University in Australia and Niigata University of Health and Welfare in Japan conducted an experiment last year in which 39 college students exercised their biceps curls with dumbbells at maximum force for 3 seconds, 5 days a week (Monday to Friday) for 4 weeks. announced a result.

According to this, by doing just one ‘eccentric메이저놀이터 exercise’, which involves holding a dumbbell and slowly extending the arm from the shoulder to the bottom of the hip while applying strength to the arm, the strength of the arm increased by an average of 11.5% in one month. The ‘concentric exercise’ of folding the arms and lifting them towards the chest increased only the isometric muscles by 6.3% among the three muscles of the arms. ‘Isometric exercise’, which involves holding your arms at a 90-degree angle from your chest and applying force, increased only the eccentric muscles by 7.2%.

So how often should you do the 3-second exercise to see its effects?

The researchers published the results of a follow-up study conducted on this topic in the ‘European Journal of Applied Physiology’. If last year’s study showed that short, frequent exercise is more effective than one or two bursts of exercise, this time we set out to find the tipping point of the number of times that we can see the least effect from exercise.

The researchers recruited 26 healthy young adults, including 13 previous participants. Next, participants were asked to do a 3-second exercise (eccentric exercise) by lowering dumbbells from their shoulders to their bottoms, 2 or 3 days a week, for 4 weeks.

As a result of measuring the exercise effect after the experiment was completed, it was found that those who exercised three times a week had a marked improvement in the strength of the concentric muscles (2.5%) and eccentric muscles (3.9%). However, isometric muscle strength had no significant effect. On the other hand, people who exercised twice a week did not see any improvement in any muscle.

Rest period is also important to see the effectiveness of exercise.

Professor Ken Nosaka (sports science) of Ediscowan University, who led the study, said, “The results of the study suggest that you need to exercise for 3 seconds a day at least three times a week to see the effect of improving muscle strength.” .

The effectiveness of exercising 3 days a week was less than that of exercising 5 days a week. Professor Nosaka emphasized, however, that this does not mean that the results will be much better if you exercise every day.

This is because changes in muscles caused by exercise occur when we are at rest. Rest time is needed to see the effects of improving strength and muscle mass. “But for small amounts of muscle-strengthening exercise, the muscles seem to want to be stimulated more frequently,” said Professor Nosaka.

Separate research is needed to determine whether the results of this study, which found the tipping point of ‘exercise three times a week’, can be applied to other types of exercise or amount of exercise.

Professor Nosaka said, “This study shows that it is important to exercise briefly as often as possible a week,” and added, “Even a very small amount of exercise, done regularly, can bring changes to our bodies.” He added, “If the 3-second rule applies to other muscles, it may be possible to exercise the entire body in 30 seconds.”

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