A new study led by researchers from Edith Cowan University (ECU) in Australia has discovered that Only 5 minutes a day of eccentric exercises can provide important Health benefitsincluding better muscle strength, resistance and mental health. The findings were published in the scientific journal European Journal of Applied Physiology.
The study evaluated the impact of a four -week program on physical aptitude, body composition and physical and mental health in sedentary individuals. The eccentric exercises use their own body weight and are performed at home.
These movements They focus on eccentric contractionsthat lengthen the muscles during the effort, such as when one sits slowly in a chair, stretching the front muscles of the thigh while holding the weight of the body.
The daily session of the program, which lasted only 5 minutes, It consisted of 10 chair squats, chair abdominals, wall flexions and heels.
“We observe significant improvements in muscle strength, flexibility, strength resistance and mental health, which It suggests that even small amounts of daily exercise can provide sustainable and notable benefits in sedentary people ”Said Ken Nosaka, professor at the Faculty of Medical and Health Sciences of the ECU and author of the study, in a statement.
-For him, the results stressed that eccentric exercises “are very effective to improve physical condition.” This type of exercise is also more accessible to most people, since it only uses body weight and eliminates the need to go to the gym. Eccentric exercises too They can be distributed throughout the day, which facilitates their adhesion to those who have little timecontinues.
Although the study results show that there are significant benefits in the exercise plan of five minutes a day, Even greater effects can be achieved gradually increasing the amount of time dedicated to physical activityadd.
International health guidelines recommend 150 minutes of exercise a week, but that amount can be overwhelming, especially for beginners. Starting with five minutes a day and gradually increasing can help see more results. Each muscle contraction counts, but at least ten repetitions of each exercise are needed to see results.
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