The Power of Three: Short Exercise Sessions Yield Real Benefits
science.t.meA recent study has shed light on the power of brief exercise sessions. Researchers from Australia’s Edith Cowan University and Niigata University of Health and Welfare in Japan have discovered that a mere three-second workout, performed three times a week, can lead to noticeable improvements in muscle strength.
This study builds on previous research that found significant muscle strength improvements from just three seconds of daily exercise, five days a week. The focus of these exercises is on eccentric bicep contractions, which occur when you lower your arm slowly and with control during a bicep curl.
The latest research aimed to determine the minimum frequency of these three-second exercises required to see benefits. The study involved 26 healthy young adults who performed a single three-second bicep contraction either two or three times a week for four weeks. The results showed no significant changes for the two-day-a-week group, but the three-day-a-week group saw a small yet significant increase in muscle strength.
However, the three-day-a-week regime doesn't match the results of exercising five days a week, which led to over 10% improvement in muscle strength. But it doesn't mean that exercising every day will yield better results. As the researchers point out, muscles need rest to improve their strength and muscle mass.
While more research is needed to confirm these findings for other exercise types and frequencies, the study underscores the importance of regular exercise, no matter how small. As the researchers put it, even a very small amount of exercise can make a difference to our body if performed regularly.