For health-conscious people, finding the right approach to exercise can be a dilemma. However, recent research from Edith Cowan University (ECU) sheds light on the optimal strategy, particularly when it comes to building muscle strength. The best practice summarises a study that suggests that engaging in a little bit of daily activity can be highly beneficial, and the good news is that you don’t have to dedicate hours every day to achieve significant results.
Key Findings:
- Exercise Frequency Matters: The study suggests that exercising with a little bit of daily activity is more beneficial for building muscle strength than relying on infrequent, longer sessions. The group that performed six contractions a day for five days a week saw significant increases in muscle strength, comparable to those who performed more contractions in a single day once a week.
- Muscle Thickness and Strength: Interestingly, the group that performed 30 contractions in a single day did not experience increased muscle strength. However, their muscle thickness increased by 5.8%. The group that performed six contractions once a week did not show changes in muscle strength or thickness.
- Importance of Rest and Recovery: While regular exercise is crucial, the study also highlights the importance of rest and recovery. Muscles require adequate time to adapt and grow stronger. Attempting to train excessively without allowing for proper rest hinders improvement.
Recommendations:
- Engage in Daily Exercise: Incorporate a little bit of exercise into your daily routine. Aim for consistency rather than focusing on lengthy sessions once a week. Every muscle contraction counts, so finding opportunities throughout the day to perform exercises like slow bicep curls can contribute to building muscle strength.
- Prioritize Muscle-Strengthening Exercises: Regularly engage in exercises that target muscle strength. Maintaining muscle mass is crucial for overall health, as it helps prevent chronic diseases such as cardiovascular disease, type 2 diabetes, some cancers, dementia, and musculoskeletal issues like osteoporosis. Incorporating resistance exercises into your routine can contribute to maintaining muscle strength.
- Balance Exercise and Rest: Remember to strike a balance between exercise and rest. Allow your muscles sufficient time to recover and adapt. While regular exercise is important, avoid overtraining by incorporating rest days into your routine. This approach will optimize your muscle strength gains and overall fitness.
The Study:
In collaboration with Niigata University and Nishi Kyushu University in Japan, ECU conducted a four-week training study involving three groups of participants. The participants performed an arm resistance exercise, and changes in muscle strength and thickness were measured and compared.
The Exercise Routine:
The exercise involved “maximal voluntary eccentric bicep contractions,” which are lengthening contractions, such as lowering a heavy dumbbell in a bicep curl. Two groups performed 30 contractions per week, with one group doing six contractions a day for five days (6×5 group), and the other completing all 30 contractions in a single day, once a week (30×1 group). The remaining group performed only six contractions once a week.
The Findings:
After four weeks, the group that performed 30 contractions in a single day did not show any increase in muscle strength. However, muscle thickness increased by 5.8%. The group that performed six contractions once a week did not experience changes in muscle strength or thickness. In contrast, the 6×5 group saw significant increases in muscle strength (over 10%) and experienced a similar increase in muscle thickness to the 30×1 group.
Frequency Matters:
The study highlights the importance of exercise frequency rather than volume. The increase in muscle strength observed in the 6×5 group was comparable to a previous study where participants performed only one three-second maximal eccentric contraction per day for five days a week for four weeks. This suggests that manageable amounts of exercise done regularly can have a substantial impact on strength.
Benefits Beyond Muscles:
Maintaining muscle strength is essential for overall health, as a decrease in muscle mass is associated with various chronic diseases like cardiovascular disease, type 2 diabetes, some cancers, dementia, and musculoskeletal problems like osteoporosis. Therefore, incorporating regular exercise that targets muscle strength is crucial for preventing these issues.
Rest and Recovery:
While the study highlights the effectiveness of smaller doses of exercise, it also emphasizes the importance of rest and recovery. Muscle adaptations occur during periods of rest, and attempting to train excessively without adequate recovery hinders improvement. Muscles require rest to enhance their strength and mass, but they also benefit from more frequent stimulation.
Advice for Daily Exercise:
The research findings suggest that exercise should be a daily activity rather than a weekly goal. The Australian Government guidelines already recommend being active every day and performing 2.5-5 hours of moderate physical activity per week. Instead of focusing on long sessions once a week, the emphasis should be on accumulating a small amount of exercise daily. Every muscle contraction counts, and regularity is key.
Conclusion
Engaging in a little bit of daily exercise can be a powerful tool for building muscle strength and maintaining overall health. The study from ECU highlights the importance of exercise frequency, indicating that small, manageable doses of exercise done regularly can yield significant results. By incorporating regular exercise into our daily routines and allowing for proper rest and recovery, we can optimize our strength and safeguard against various chronic diseases. Remember, it’s not about the length of a single session; it’s about the consistency of our efforts. So, take small steps every day, and watch your muscles grow stronger and your health flourish.