A recent study provides insight into the frequency of exercise necessary to reap its benefits. Interested in the health advantages of exercise but not eager to hit the road or lift weights daily? New research from Edith Cowan University (ECU) might be able to shed light on how often you need to
New research indicates that a thrice-weekly, three-second maximum-effort eccentric bicep contraction significantly enhances muscle strength. Though exercising three days a week shows benefits, five days a week brings greater improvements, highlighting the importance of regular short exercises.
Participants in the new study were split into two groups, with the first group performing a single three-second contraction two days per week, and the other performing the same exercise on three days per week.Those who performed the exercise two days per week saw no significant changes, however, the three-day group saw small but significant increases in concentric strength and eccentric strength .
“Our previous work has shown regular, shorter exercise is more beneficial than one or two big training sessions in a week,” Professor Nosaka said. “Now, we have a clearer idea of where the tipping point is where you start to see meaningful benefits from such a minimal exercise. These new results suggest at least three days a week are required, at least for the single three-second eccentric contraction training.
However, Professor Nosaka stressed this didn’t mean exercising every day would improve results even further.
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