Learn about the concentric and eccentric phases of your workoutand why these workout stages are important.
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But the faster I take a stab at get it done, the sloppier I get.
Instead of moving with intention, Im flopping to the floor after aplankor giving up halfway into a sit-up.
Julie Johnstone, NPCP, is a master trainer for Club Pilates.
While getting a workout in is good, sloppy form isnt helpful; it can be dangerous.
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Julie Johnstone, NPCP, is a master trainer for Club Pilates.
Rather than speeding through strength training exercises, Ive learned its best to slow down and focus my movements.
Whether you are pushing, pulling, lifting, or lowering, there are multiple parts to every exercise.
In strength training exercises, there are three distinct parts: concentric, eccentric and isometric.
What are the parts of an exercise?
It doesnt matter whether youre doing pushups, squats, or any other activity.
When muscles are curled or contracted, thats a concentric movement.
But when muscles are extended, thats an eccentric movement.
Julie Johnstone, NPCP, is a master trainer for Club Pilates.
In isometric movement, muscles are under tension, but do not move.
(Think: wall sits or high planks.)
Imagine doing a bicep curl.
When you lift the weight to your shoulder, your muscles contract in a concentric movement.
But when you lower the weight back down, your muscles extend in an eccentric movement.
Concentric, eccentric, and isometric training are essential for any well-rounded workout plan.
But there are benefits to focusing on each part individually.
What are concentric movements?
When the muscle is shortened, its in the concentric stage.
(Imagine sitting up in a sit-up or pushing up in a bench press.)
These actions are also known as positive movements.
This motion improves strength, speed, and power.
Why focus on concentric training?
What are eccentric movements?
When the muscle is lengthened, its in the eccentric stage.
Imagine lowering your torso back to the ground in a sit-up or lowering back down in a push-up.
During the eccentric phase, we build strength in the muscle in a more lengthened position, Johnstone says.
These motions, also known as negative movements, can increase muscle mass and strength.
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Why focus on eccentric training?
The majority of muscle damage, which is essential for muscle growth, occurs in the eccentric stage.
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The spring lengthens during the concentric phase of the movement and shortens during the eccentric phase.
If you pay too little attention to the eccentric phase, the spring will snap shut.
What are isometric movements?
When the muscle is contracted but without movement, its in the isometric stage.
Imagine holding a wall sit or holding a plank.
Simply put, an isometric movement is a static hold.
While isometric exercises can develop strength, theres no increase in muscle mass or power without movement.
Why focus on isometric training?
Isometrics force you to fully engage your core.
These holds increase balance, core strength, and posture.
Its just that simple to make your workout even more effective.
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