Benefits of Eccentric Exercise
An important aspect of strength training is the eccentric component of exercise. What exactly does eccentric mean? An eccentric movement is the lowering part of a move. It’s when your muscle works as it’s lengthened, like when your glutes do when you’re going down into a squat, or biceps as you’re lowering a dumbbell during a bicep curl. So what are the benefits of eccentrics?
Benefits of eccentrics:
Greater muscle gains
Research shows that eccentric training is superior to concentric training at building both muscle size and strength. Since your muscles are strongest when they move eccentrically, if you want to maximize strength and muscle gains, you’ve got to work eccentrically.
Increased metabolic boosts
Eccentric work is a great way to boost your metabolism. You can increase your calorie burning while you’re at rest. Studies from the Strength and Conditioning Foundation show that slowing down the eccentric phase of your lifts can significantly increase your resting metabolic rate (RMR)—the number of calories you burn at rest.
Increased flexibility
Studies show that performing eccentric hamstring exercises improved hamstring flexibility twice as much as performing static (bend-and-hold) stretching. The key is to move through your entire range of motion as you perform the eccentric phase of your exercise. Over time, that range of motion will get better and better.
Lower risk of injury
Eccentric exercises strengthen not just your muscles, but also your connective tissues, which will help to both rehab aches and pains as well as prevent injuries ranging from tendinitis to strains.
Better sports performance
From basketball to marathons, eccentric movements are used in many sports and athletic activities. By performing workout routines with an emphasis on eccentrics, you will not only improve your strength, but also prepare your body for any challenges.
So the next time you are going through your workout, try slowing down during the eccentric phase of an exercise. It may be very challenging at first if you are not used to it, and you may experience an increase delayed onset muscle soreness (DOMS). But, stay consistent with it and you will notice the benefits such as improved strength and mobility.