Exercise is an important part of having a healthy lifestyle and it’s important to know the types of exercises that can help you achieve your goals, whether they are weight loss, muscle building, or rehabilitation. In this article, we take a look at concentric and eccentric exercises and how they affect your muscles.
What is a concentric contraction?
A concentric contraction is a type of muscle contraction in which the muscle shortens while generating force. This occurs when the muscle’s active fibers contract while the opposing muscle group relaxes. The opposite of a concentric contraction is an eccentric contraction, which is a muscle contraction in which the muscle lengthens while generating force.
What is an eccentric contraction?
When you lift a weight, the muscle contraction that moves the weight is called the concentric phase. But when you lower the weight back down, that’s called the eccentric phase.
Eccentric contractions cause your muscles to lengthen as they lower a load. That’s why it’s sometimes called “negative work,” because it requires more energy than concentric contractions, which shorten your muscles as they raise a load.
Eccentric contractions are important for two reasons:
First, they help control the descent of a lift so you don’t just drop the weight. Second, they help increase muscle strength by allowing your muscles to handle heavier loads than they could during a concentric contraction alone.
The similarities and differences between the two types of exercise
There are two types of muscle contractions- concentric and eccentric. Concentric contractions are when your muscles shorten while under tension, like when you curl a dumbbell up to your shoulder. Eccentric contractions are when your muscles lengthen while under tension, like when you lower the dumbbell back down to your starting position.
Both types of exercise have their own benefits. Concentric exercises help build muscle strength, while eccentric exercises help improve joint range of motion and can aid in injury prevention.
So, what’s the difference between the two? Let’s take a closer look:
Concentric Exercise:
In a concentric contraction, your muscle shortens as it contracts. This type of contraction is also known as “positive work” because you’re actively working against gravity or another force to move an object.
Eccentric Exercise:
An eccentric contraction occurs when your muscle lengthens as it contracts. This type of contraction is often referred to as “negative work” because you’re not fighting gravity or another force – instead, you’re using gravity (or another force) to help lengthen your muscle.
What you need for Eccentric Exercises
If you’re looking to add some eccentric exercises to your workout routine, there are a few things you’ll need. First, you’ll need some weights. This can be anything from dumbbells to a barbell. Second, you’ll need a bench or other surface on which to place the weights. Finally, you’ll need some form of resistance band. These can be attached to the weights or to the bench itself. Check out Aerobis.com for some awesome eccentric training equipment. Once you have all of your equipment, it’s time to get started!
Begin by lifting the weights in a concentric motion. That is, lift them up towards your chest. Once they’re at chest level, begin slowly lowering them back down in an eccentric motion. As you lower the weights, resist the urge to let gravity do all the work – instead, control the descent and focus on using your muscles to slow it down. Eccentric exercises are a great way to build strength and muscle mass. By controlling the negative (eccentric) portion of the lift, you’re able to better target your muscles and force them to work harder. Give it a try next time you’re in the gym!
Why it’s important to keep eccentrics in your workout routine
Eccentric exercise is important for a number of reasons.
- it helps to build and maintain muscle mass.
- it can help to improve bone density.
- it can help to improve joint health.
- it can help to improve balance and coordination.
- it can help to improve cardiovascular health.
- it can help to reduce the risk of injury.
- it can help to increase the range of motion in joints.
- it can help to improve flexibility.
- it can help to reduce the risk of chronic diseases such as obesity, heart disease, stroke, and cancer.
Resistance bands vs. weight machines as sources of resistance
Resistance bands and weight machines are both popular choices when it comes to adding resistance to your workout routine. But what is the difference between these two types of resistance?
Concentric exercises are those in which the muscle contracts while it is shortened. This type of exercise is typically used to build muscle strength. Eccentric exercises, on the other hand, involve the muscle, lengthening as it contracts. This type of exercise is often used to improve muscular endurance.
So, which type of resistance is best for you? It really depends on your goals. If you are looking to build muscle strength, then concentric exercises are a great option. If you are more interested in improving muscular endurance, then eccentric exercises may be a better choice for you.
Of course, you can always use both types of resistance in your workout routine to get the best of both worlds!
Which type of exercise burns more calories?
There are two types of muscle contractions: concentric and eccentric. Concentric contractions occur when your muscles shorten as they generate force, such as when you curl a dumbbell up to your shoulder. Eccentric contractions occur when your muscles lengthen as they generate force, such as when you lower the dumbbell back down to your side.
So, which type of contraction burns more calories? The answer may surprise you: eccentric contractions actually burn more calories than concentric contractions! One study found that eccentric exercise can result in up to 50% more energy expenditure than concentric exercise.
Why is this the case? It likely has to do with the fact that eccentric contractions require more work from your muscles. When your muscles lengthen under tension, they have to work harder to overcome the resistance. This results in a greater calorie burn.
If you’re looking to boost your calorie burn, incorporating some eccentric exercises into your routine is a great way to do it!
