Lots Of Short Exercise Sessions Or A Few Long Ones Scientists Think They Have The Answer

While both approaches provide a similar level of muscle thickness, when it comes to building muscle strength, it seems that a little bit every day is the winner. As reported in the Scandinavian Journal of Medicine & Science in Sports, 36 participants were divided into three groups of twelve. Two groups were tasked with doing 30 bicep curls per week. The exercise is scientifically considered an “eccentric contraction” as the muscle lengthens. One group did six curls five days a week. The second did all 30 in one day. The third, acting as a control, did just six curls over the course of a week. After four weeks of this regimen, the first group had increased their muscle strength by 10 percent, while the second and third groups showed no increase. In terms of muscle thickness, the two groups of 30 curlers both grew by a small margin. “People think they have to do a long resistance workout in the gym, but that’s not the case,” co-author ECU Exercise and Sports Science Professor Ken Nosaka said in a statement. “Just slowly lower a heavy dumbbell once or six times a day.” While short bursts of exercise are enough to stay in shape, muscle strength requires frequency consistent with this task. The study doesn’t explain why the body might respond better to smaller but more frequent doses of eccentric contractions, but the team stresses that rest should always be included in any training program.
“In this study, the 6×5 group had two days off per week. Muscle adaptations occur when we rest. if one could somehow train 24 hours a day, there would actually be no improvement at all,” Professor Nosaka explained. “Muscles need rest to improve their strength and muscle mass, but muscles seem to like to be stimulated more often.” The findings have implications for people trying to “catch up” on missed sessions due to illness, vacation or just life. Cramming in a huge session can do little to offset the time off.

title: “Lots Of Short Exercise Sessions Or A Few Long Ones Scientists Think They Have The Answer Klmat” ShowToc: true date: “2022-11-17” author: “Marina Coffey”

While both approaches provide a similar level of muscle thickness, when it comes to building muscle strength, it seems that a little bit every day is the winner. As reported in the Scandinavian Journal of Medicine & Science in Sports, 36 participants were divided into three groups of twelve. Two groups were tasked with doing 30 bicep curls per week. The exercise is scientifically considered an “eccentric contraction” as the muscle lengthens. One group did six curls five days a week. The second did all 30 in one day. The third, acting as a control, did just six curls over the course of a week. After four weeks of this regimen, the first group had increased their muscle strength by 10 percent, while the second and third groups showed no increase. In terms of muscle thickness, the two groups of 30 curlers both grew by a small margin. “People think they have to do a long resistance workout in the gym, but that’s not the case,” co-author ECU Exercise and Sports Science Professor Ken Nosaka said in a statement. “Just slowly lower a heavy dumbbell once or six times a day.” While short bursts of exercise are enough to stay in shape, muscle strength requires frequency consistent with this task. The study doesn’t explain why the body might respond better to smaller but more frequent doses of eccentric contractions, but the team stresses that rest should always be included in any training program.
“In this study, the 6×5 group had two days off per week. Muscle adaptations occur when we rest. if one could somehow train 24 hours a day, there would actually be no improvement at all,” Professor Nosaka explained. “Muscles need rest to improve their strength and muscle mass, but muscles seem to like to be stimulated more often.” The findings have implications for people trying to “catch up” on missed sessions due to illness, vacation or just life. Cramming in a huge session can do little to offset the time off.

title: “Lots Of Short Exercise Sessions Or A Few Long Ones Scientists Think They Have The Answer Klmat” ShowToc: true date: “2022-11-01” author: “Robert Crouch”

While both approaches provide a similar level of muscle thickness, when it comes to building muscle strength, it seems that a little bit every day is the winner. As reported in the Scandinavian Journal of Medicine & Science in Sports, 36 participants were divided into three groups of twelve. Two groups were tasked with doing 30 bicep curls per week. The exercise is scientifically considered an “eccentric contraction” as the muscle lengthens. One group did six curls five days a week. The second did all 30 in one day. The third, acting as a control, did just six curls over the course of a week. After four weeks of this regimen, the first group had increased their muscle strength by 10 percent, while the second and third groups showed no increase. In terms of muscle thickness, the two groups of 30 curlers both grew by a small margin. “People think they have to do a long resistance workout in the gym, but that’s not the case,” co-author ECU Exercise and Sports Science Professor Ken Nosaka said in a statement. “Just slowly lower a heavy dumbbell once or six times a day.” While short bursts of exercise are enough to stay in shape, muscle strength requires frequency consistent with this task. The study doesn’t explain why the body might respond better to smaller but more frequent doses of eccentric contractions, but the team stresses that rest should always be included in any training program.
“In this study, the 6×5 group had two days off per week. Muscle adaptations occur when we rest. if one could somehow train 24 hours a day, there would actually be no improvement at all,” Professor Nosaka explained. “Muscles need rest to improve their strength and muscle mass, but muscles seem to like to be stimulated more often.” The findings have implications for people trying to “catch up” on missed sessions due to illness, vacation or just life. Cramming in a huge session can do little to offset the time off.

title: “Lots Of Short Exercise Sessions Or A Few Long Ones Scientists Think They Have The Answer Klmat” ShowToc: true date: “2022-10-25” author: “Lorena Douglas”

While both approaches provide a similar level of muscle thickness, when it comes to building muscle strength, it seems that a little bit every day is the winner. As reported in the Scandinavian Journal of Medicine & Science in Sports, 36 participants were divided into three groups of twelve. Two groups were tasked with doing 30 bicep curls per week. The exercise is scientifically considered an “eccentric contraction” as the muscle lengthens. One group did six curls five days a week. The second did all 30 in one day. The third, acting as a control, did just six curls over the course of a week. After four weeks of this regimen, the first group had increased their muscle strength by 10 percent, while the second and third groups showed no increase. In terms of muscle thickness, the two groups of 30 curlers both grew by a small margin. “People think they have to do a long resistance workout in the gym, but that’s not the case,” co-author ECU Exercise and Sports Science Professor Ken Nosaka said in a statement. “Just slowly lower a heavy dumbbell once or six times a day.” While short bursts of exercise are enough to stay in shape, muscle strength requires frequency consistent with this task. The study doesn’t explain why the body might respond better to smaller but more frequent doses of eccentric contractions, but the team stresses that rest should always be included in any training program.
“In this study, the 6×5 group had two days off per week. Muscle adaptations occur when we rest. if one could somehow train 24 hours a day, there would actually be no improvement at all,” Professor Nosaka explained. “Muscles need rest to improve their strength and muscle mass, but muscles seem to like to be stimulated more often.” The findings have implications for people trying to “catch up” on missed sessions due to illness, vacation or just life. Cramming in a huge session can do little to offset the time off.

title: “Lots Of Short Exercise Sessions Or A Few Long Ones Scientists Think They Have The Answer Klmat” ShowToc: true date: “2022-11-02” author: “Kenneth Chavez”

While both approaches provide a similar level of muscle thickness, when it comes to building muscle strength, it seems that a little bit every day is the winner. As reported in the Scandinavian Journal of Medicine & Science in Sports, 36 participants were divided into three groups of twelve. Two groups were tasked with doing 30 bicep curls per week. The exercise is scientifically considered an “eccentric contraction” as the muscle lengthens. One group did six curls five days a week. The second did all 30 in one day. The third, acting as a control, did just six curls over the course of a week. After four weeks of this regimen, the first group had increased their muscle strength by 10 percent, while the second and third groups showed no increase. In terms of muscle thickness, the two groups of 30 curlers both grew by a small margin. “People think they have to do a long resistance workout in the gym, but that’s not the case,” co-author ECU Exercise and Sports Science Professor Ken Nosaka said in a statement. “Just slowly lower a heavy dumbbell once or six times a day.” While short bursts of exercise are enough to stay in shape, muscle strength requires frequency consistent with this task. The study doesn’t explain why the body might respond better to smaller but more frequent doses of eccentric contractions, but the team stresses that rest should always be included in any training program.
“In this study, the 6×5 group had two days off per week. Muscle adaptations occur when we rest. if one could somehow train 24 hours a day, there would actually be no improvement at all,” Professor Nosaka explained. “Muscles need rest to improve their strength and muscle mass, but muscles seem to like to be stimulated more often.” The findings have implications for people trying to “catch up” on missed sessions due to illness, vacation or just life. Cramming in a huge session can do little to offset the time off.