The secret to working out effortlessly while staying healthy: Eccentric exercises.

Eccentric exercises don't require intense workouts or exhaustion; they build strength, improve cardiovascular health with minimal energy, and are easy to incorporate into your daily routine.

Squats are also an eccentric exercise that doesn't require any equipment - Photo: CLEVELAND CLINIC

A new approach in sports science suggests that training doesn't necessarily have to be strenuous to be effective. Instead, eccentric exercises—that is, exercises that involve contractions at an off-center angle—may yield better results with less effort than traditional methods.

Unlike familiar exercises that focus on the contraction phase (like lifting weights), eccentric exercises emphasize the lowering phase as the muscles stretch due to the load. For example, slowly lowering weights, sitting down in a chair, or going down stairs are all examples of this type of exercise.

According to exercise scientist Ken Nosaka from Edith Cowan University (Australia), during this phase, muscles generate more force but consume less energy, helping to increase strength without causing excessive fatigue.

The remarkable thing is that eccentric exercises don't require complex equipment. Many everyday activities like walking downhill, light squats, or lowering dumbbells can also provide similar benefits.

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This makes the method accessible to a wide range of groups, especially the elderly, those with limited mobility, or those with health problems.

Previously, this type of exercise was often restricted because it easily causes delayed-onset muscle soreness (DOMS), especially for beginners.

However, Nosaka argues that this condition is primarily related to an inflammatory response rather than serious injury, and can be significantly reduced with gradual and consistent increases in exercise intensity.

Numerous studies have demonstrated the effectiveness of this method, according to ScienceAlert on May 4-5.

For example, a 2017 trial of 30 older, obese women showed that the group that went down stairs (eccentric exercise) showed significantly better improvements in heart rate, blood pressure, and fitness compared to the group that went up stairs.

Additionally, exercises like eccentric cycling have been shown to improve muscle strength, balance, and cardiovascular health.

According to experts, eccentric exercises have been widely used in muscle injury rehabilitation and can certainly be extended to daily training. Their biggest advantage is their practicality and ease of maintenance, as these movements are closely related to everyday activities.

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In a context where many people struggle to maintain a consistent exercise routine, the "exercise smarter, not harder" approach may be a suitable solution.

When exercise becomes easier and less stressful, the ability to maintain it long-term increases, leading to sustainable health benefits.

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ANH THU

Source: https://tuoitre.vn/bi-quyet-tap-nhan-ma-van-khoe-bai-tap-eccentric-20260505153645351.htm