Many individuals engage in exercise for reasons beyond weight loss. For numerous people, the primary objectives include building strength and maintaining overall health. Various methods exist to assist in achieving fitness aspirations, one of which is eccentric exercise. This technique entails the gradual lowering of weights while ensuring control throughout the movement. It is widely recognized in the fitness community for its ability to enhance physical strength and promote muscle development. Additionally, it may contribute to increased flexibility and improved cardiovascular health. Fitness enthusiasts are likely already incorporating this exercise into their routines; however, it is accessible to individuals of all fitness levels.

What is eccentric exercise?

Eccentric exercise is defined as a strength training method frequently employed during workouts. It emphasizes the active lengthening of muscles while under tension, as indicated by research published in Nutrition and Enhanced Sports Performance in 2019. This occurs when an individual lowers a weight or manages a movement against resistance, such as during the descending phase of a squat or push-up.

Know what is an eccentric exercise. Image courtesy: Freepik

This form of exercise emphasizes the deceleration or lowering phase of a movement, which enhances strength and control, according to fitness expert Abhi Singh Thakur.

What are the benefits of eccentric exercise?

Before incorporating it into your fitness regimen, it is essential to understand the benefits of eccentric exercise:

• Enhanced muscle strength: Eccentric exercise is effective for boosting strength. Research published in Sports Medicine in 2013 indicates that it can enhance muscle strength and power in healthy individuals by creating tension in the muscles that contributes to strength improvements.
• Improved coordination: "Managing the lengthening phase enhances stability and coordination," states the expert. This aspect is particularly crucial in sports or everyday activities that require body control under varying conditions.
• Increased flexibility: As muscles elongate while under tension, eccentric exercise can enhance flexibility and decrease stiffness over time. For instance, descending into a deep squat can improve mobility in the hips and hamstrings.
• Injury prevention: By fortifying muscles and tendons throughout their complete range of motion, eccentric training aids in safeguarding joints and connective tissues from injuries, particularly during high-impact activities.
• Enhanced muscle growth (Hypertrophy): During the eccentric phase, muscles exert greater effort to counteract the weight or manage movement. "This results in significant mechanical stress, causing microscopic tears in the muscle fibers," explains the expert. When these fibers sustain such microscopic damage, the body initiates a healing response, activating muscle stem cells that repair and fortify the damaged fibers, resulting in increased thickness and strength.
• Potential cardiovascular benefits: Eccentric exercise may contribute to heart health. A 2023 study published in the Journal of Sports Science & Medicine revealed that eccentric exercise improved health-related risk factors, including lipid profiles, heart rate, and blood pressure.

6 best eccentric exercises

Here are several highly effective eccentric exercises to incorporate into your routine.

1. Eccentric squats

• To perform eccentric squats, begin by positioning your feet shoulder-width apart. Gradually lower your hips back and down over a duration of 4 to 6 seconds, ensuring that your knees remain aligned with your toes. Hold briefly at the lowest point before returning to the starting position.

2. Eccentric push-ups

• Commence in a plank stance with your hands aligned beneath your shoulders. Slowly lower your chest towards the ground over a span of 4 to 6 seconds, maintaining a tight core. Propel yourself back to the initial position swiftly.

3. Eccentric pull-ups

• Initiate the exercise at the top of the bar, ensuring your chin is above it (a box may be utilized for assistance). Gradually lower your body over 4 to 6 seconds until your arms are fully extended. Reset and repeat the process.

4. Eccentric deadlifts

• For eccentric deadlifts, start by standing with the barbell or dumbbells positioned at thigh level. Lower the weights slowly while keeping your back straight and your core engaged. Cease the movement when the bar reaches shin level, then return to a standing position in a controlled manner.

5. Eccentric step-downs

• Begin by standing on a step or platform with one foot extended off the edge.
• Gradually lower your other foot to the ground over a duration of 4 to 6 seconds.
• Return to the initial position and repeat the process.

6. Eccentric calf raises

• Position yourself on the edge of a step with your heels extending beyond it.
• Elevate your body onto your toes, then slowly lower your heels back down over a span of 4 to 6 seconds.

Common mistakes to avoid while doing eccentric exercise

While eccentric exercises may appear straightforward, individuals often make errors. Here are some pitfalls to avoid:

• Hastening the movement: Eccentric training emphasizes controlled descent. Therefore, refrain from dropping the weight or hastening the negative phase, as advised by Thakur.
• Utilizing excessive weight: Lifting too much can jeopardize your form and heighten the risk of injury. Begin with lighter weights and concentrate on maintaining control. For beginners using dumbbells, a weight of 5 kg is recommended.
• Disregarding range of motion: Failing to utilize the complete range of motion can diminish the advantages of eccentric training. Ensure that you lower the weight fully.
• Neglecting warm-up: Engaging in eccentric exercises without a proper warm-up elevates the risk of injury; thus, it is essential to prepare your muscles beforehand.
• Overtraining: Eccentric movements are demanding, and excessive practice can lead to significant soreness or injuries.

Beginners should do this exercise with the help of a trainer. Image courtesy: Shutterstock

Who should avoid eccentric exercise?

While this form of exercise can be beneficial for many individuals, certain groups should approach it with caution or avoid it altogether.

• Individuals recovering from significant injuries or surgeries are advised against participating in eccentric exercise. Experts note that "eccentric movements impose considerable stress on muscles, tendons, and joints, which may exacerbate pre-existing injuries or hinder the recovery process."
• For those who are new to fitness, eccentric exercise may prove to be overly strenuous. It is recommended that beginners do not attempt this type of exercise independently, as they require appropriate guidance.
• Individuals with joint or tendon problems should also avoid eccentric exercise. According to Thakur, "conditions such as arthritis or tendonitis may deteriorate due to the high mechanical stress associated with eccentric movements, potentially leading to increased inflammation or pain."
• Furthermore, those experiencing significant muscle soreness should steer clear of eccentric exercise. An expert advises that "if you are already suffering from delayed onset muscle soreness following a previous workout, introducing additional eccentric stress can intensify discomfort and prolong the recovery period."

Eccentric exercise can effectively enhance strength, flexibility, and coordination. While it offers advantages for individuals across various fitness levels, it is crucial to undertake it with proper supervision, particularly for beginners.

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