She Strengthens

Unlock the Power of Eccentric Training

What’s the Missing Link in Your Workout Routine?

When it comes to exercising, most people focus on the lifting phase, but what about the controlled lengthening of muscles? Eccentric training is a game-changer for building strong, flexible muscles, preventing injuries, and speeding up recovery.

The 3 Phases of Exercise

To understand eccentric training, let’s break down the three key parts of an exercise:

• Concentric Phase: Muscle shortening to overcome resistance, such as lifting a dumbbell.
• Eccentric Phase: Muscle lengthening to control resistance, such as lowering a dumbbell.
• Isometric Phase: Muscle length consistency, such as holding a plank or wall sit.

What is Eccentric Strength Training?

Eccentric exercise focuses on slowing down the movement involved in the lengthening part of an exercise. Examples include:

• Lowering into a squat
• Lowering into a push-up
• Lowering a weight after lifting it
• Running down a hill

Benefits of Eccentric Strength Training

Research suggests that eccentric training may increase muscle strength more than isometric and concentric moves. Additionally, eccentric training is more efficient, requiring less energy for the same amount of work. Other benefits include:

• Handling heavier weights during the lowering phase
• Boosting muscle growth and joint stability
• Reducing injury risk and improving control
• Being safe for people with arthritis, inflammatory muscle disease, and Parkinson’s disease
• Helping older adults increase mobility safely

Eccentric vs. Concentric Strength Training

An exercise’s concentric phase is essentially the opposite of the eccentric phase. Examples of concentric exercises include bicep curls, push-ups, squats, and leg raises.

Eccentric vs. Isometric Strength Training

Isometric exercises, such as planks, wall sits, and static lunges, involve maintaining consistent muscle contraction without visibly moving the joint.

Frequently Asked Questions

• How is eccentric training used in rehabilitation and PT? Physical therapists use eccentric training to help rehabilitate patients recovering from various injuries and conditions.
• How often should you do eccentric training? Eccentric training can be done 2-4 times a week, depending on your level of expertise and goals.
• How to avoid injuries? Start light, maintain a controlled pace, allow adequate recovery time, and avoid pushing beyond your limits.

Takeaway

Eccentric training is a powerful but often overlooked phase of exercise that can help maximize strength, grow muscle, and improve joint health. By incorporating eccentric exercises into your workout routine, you can unlock a stronger, healthier you. Just remember to maintain proper form and don’t push past your limits.