Last Updated on January 3, 2023
With eccentric exercise, you can build a brand-new body that looks great and is healthy. It is a unique workout routine using controlled eccentric contractions to help you build muscle and burn fat. This exercise is more effective than traditional weightlifting methods and is perfect for those wanting to get in shape quickly.
You can sculpt the body you’ve always wanted in just a few short weeks with these exercises. You’ll see results faster than ever before, and you’ll be able to keep the progress going by incorporating this program into your regular fitness routine. Keep reading to learn how eccentric exercise can help burn fat fast and create a lean, strong body.
Related: Injury Rehab Exercises to Try at Home
What Are Eccentric Exercises?
Eccentric exercises are a type of strength training involving lengthening the muscle while under load. Unlike other types of strength training, eccentric exercises emphasize the lift’s negative or lowering phase. For example, in a biceps curl, the eccentric phase occurs when you lower the weight back down to your side.
Eccentric exercises are often used to help rehabilitate injuries, as they can help to strengthen and support the joint without putting too much stress on it. In addition, eccentric exercises can also help to improve power and speed by teaching the muscles to absorb force better. As a result, this type of exercise can be essential when trying to improve your overall health and fitness.
What Are the Benefits of Doing Eccentric Exercises?
There are many benefits to doing eccentric exercises. Below are some of the benefits you’ll gain from doing this form of exercise.
Improves the Mind’s Connection to the Body
Eccentric exercises effectively improve the mind’s connection to the body. One study found that eccentric exercise can help to improve proprioception, which is the mind’s ability to be aware of the position and movement of the body.
This is because eccentric exercises help to strengthen the mind’s ability to process information from the muscles and joints. As a result, eccentric exercises can help you pay more attention to your body and how it moves.
You can also consider visiting a chiropractor or seeking acupuncture to help connect your mind with your body more. Consider visiting Inner Gate to learn more about how these treatments are beneficial to the mind, body, and soul.
Improves the Body’s Range of Motion
Eccentric exercises can help to improve the body’s range of motion. This is because eccentric exercises effectively stretch the muscles, making them more flexible and less likely to be injured. In addition, eccentric exercises have been shown to improve balance and coordination and increase bone density.
Related: Exercise and Stretches for Knee Pain
Boost Your Body’s Metabolism
Eccentric exercises are a great way to boost your metabolism and burn more calories. These exercises involve working your muscles against resistance. As your muscles work harder, they require more energy, so your body has to burn more calories to keep up.
In addition, eccentric exercises can also help to build muscle, which further boosts your metabolism. And the more muscle you gain, the more calories you’ll burn even when you’re at rest.
What Are Some Examples of Eccentric Exercises?
There are many different types of eccentric exercises, and many of them you can do at home. Below are some basic examples of eccentric exercises you can start doing.
The reverse lunge is performed by stepping backward with one leg and then lowering your body until both knees are at a 90-degree angle. Keep your front knee directly over your ankle and your back leg straight.
Also, your shoulders should be over your hips, and your gaze should be straight ahead. To return to the starting position, press through your front heel to stand up and bring your back leg forward to meet your front leg.
To do a reverse push-up, start in a kneeling position while placing your hands in front of you. Then, walk your hands back until your body is in a plank position.
From there, bend your elbows and lower your body. Pause when your elbows are at 90 degrees, then press back up.
Squat and Pulse
Start by standing with your feet about shoulder-width apart. Next, lower yourself into a squat position, keeping your knees behind your toes and your chest up.
From here, simply pulse up and down a few inches for 30 seconds. You can add weights or resistance bands to make the move more challenging.
To do this exercise, start how you would in a squat position. Next, bend at the hips and lower the weights towards your shins.
Now, lower your knees with your back straight as you lower the weights. Once you reach the bottom of the lift, reverse the motion and return to the starting position.
Also, be sure to keep your core engaged when doing this movement. If you find this exercise too challenging, try doing it with one leg at a time.
Related: Acupuncture for Athletes
What is Eccentric vs. Concentric Muscle Contraction?
Concentric Contraction: Concentric contraction occurs when a muscle is activated and begins to shorten against a load. The raising of a weight during a biceps curl is a concentric contraction.
Eccentric Contraction: Eccentric contractions occur when the muscle is lengthening during contraction. The lowering of the weight slowly during a biceps curl is an eccentric contraction. Eccentric contractions occur constantly throughout the activities of daily living. During movements such as walking the quad muscles stabilize and control the frame of the body while they are actively contracting and lengthening.
The Importance of Eccentric Contraction
Sports Medicine research has shown that eccentric contracts are better at building muscle mass and strengthening and repairing connective tissue including tendons and ligaments. There is evidence that eccentric contractions even help increase flexibility.
For minor injuries and tendonitis conditions, your practitioner may prescribe eccentric exercises as a home care therapy. The practitioner will explain the exercise carefully in order to fully take advantage of the eccentric phase of contraction. Moving very slowly and controlling during the contraction is essential to maximizing the benefit of the exercise. Moving too quickly or using too heavy a weight can actually damage the tissue.
Inner Gate Can Help You Achieve Optimal Health
Eccentric exercise can be an excellent way to improve your overall fitness. You can target different muscle groups and achieve greater results in less time by utilizing eccentric movements. Use the guide and examples above to get started with eccentric exercise today – your body will thank you for it!
You can also consider visiting our clinic to start the process of achieving optimal health. We provide holistic treatment for those looking for an invasive method of healing their mind and body. Some treatments you can receive are acupuncture, chiropractic care, massage therapy, and naturopathic.