Summary
After the concentric phase and the static period of a strength training exercise, the eccentric phase is the third and final portion of the workout. It is also referred to as the negative phase. The contraction phase transitions back into the elongation phase, which is the defining feature of this stage. If the muscle lengthens to create force during concentric contraction, then during eccentric contraction the muscle contracts in the opposite direction, away from its insertion sites.
As a result, it becomes more compact as it extends. When doing concentric work, a muscle will push a weight; however, when performing eccentric work, the muscle will merely retain the load in order to prevent releasing it. This is done in order to slow down the stretching of the muscle that is being worked.
In contrast to what one may believe, the eccentric portion of strength training is even more challenging than the other aspects of the workout. The body’s musculature reaches its maximum capacity when it is put to eccentric labor. Exercises that focus on eccentric movement encourage optimum strength increase as well as quick muscular development.
When it comes to strength training, what are the advantages of using eccentric contractions?
Work that is eccentric in nature offers the athlete a variety of advantages. Because of this, a number of different training centers are pleased to incorporate it as part of their training program. This strategy has already shown its effectiveness.
The muscles aren’t the only thing that are worked during eccentric contraction workouts. Involvement of the muscular fibers is also required. Because of reason, the procedure is used to alleviate the discomfort that is caused by aches and strains. In addition to being a highly effective strategy, the contraction method may also be used to assist athletes in gaining strength. When doing eccentric work, the muscle is subjected to an even larger amount of tension. It is possible to exhaust it quicker than during a concentric contraction would normally need. When this occurs, the level of intensity of the physical activity rises, which helps the athlete acquire strength and improve their tone.
However, while engaging in eccentric exercise, one must proceed with extreme caution. Because it demands greater strength, this technique may rapidly wear out the athlete, and it need a significant amount of recovery time in order to protect the muscles and joints from being harmed. Additionally, work that is considered unconventional should not be utilized only. In order to get the best possible outcome, this approach, on its own, is insufficient.
An example of work that is eccentric
Running downhill is an excellent example of eccentric exercise, and it’s one that every athlete can use to improve their fitness. During the workout, one should make an effort to slow down so that they can train all of the concerned muscles. Because of this, the force that the muscle uses to contract is less than the force that acts as resistance and pushes it forward. The motions have to be performed correctly technically in order to prevent injuries and to make sure that the muscles that relax under the weight are forced to exert additional force.
The squat is another kind of eccentric contraction that may be done at any time and in any location. When you sit on the floor with your legs bent and attempt to pull your buttocks closer to the ground, the muscles involved flex in an eccentric manner. You should make an effort to do the exercise in the right manner while keeping a calm and steady pace in order to get the most out of it and keep your relaxation levels high.
If you are just starting out with strength training, you should look for exercises that are easy to do, regardless of whether they are concentric or eccentric. Before ramping up the intensity of the beat, the muscles should have been acclimated to the procedures.