Fitness experts weigh in on the differences between concentric vs. eccentric exercise, and why both are important.
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You lift things up.
You put them down.
NASM-certified personal trainer andRumble Boxinginstructor
The key players: concentric, eccentric, and isometric muscle contractions.
But some movements favor one pop in of contraction over the others.
What is a concentric muscle contraction?
To get technical, a concentric muscle contraction is one of the two types of isotonic contractions.
Its easiest to imagine this contraction during a classicbiceps curl.
Or, consider a hike up a hill.
Concentric contractions are typically less taxing on the body, too.
Rather than doing moresplit squats, it’s possible for you to do a heavy-loaded backward sled drag.
What is an eccentric muscle contraction?
NASM-certified personal trainer andRumble Boxinginstructor
Importantly, these fibers arestillproducing force as they lengthen.
it’s possible for you to picture eccentric contractions in that hiking example, too.
Otherwise, your knee would just continue to keep bending and youd fall, Su says.
Plus, your body cangenerally handle more load1076during eccentric contractions than concentric ones.
That would be an example of overloading the eccentric portion of it.
Struggling to do a fullpull-up?
Performing eccentric work in the gym comes with benefits out in the real world, too.
With an eccentric focus, recovery time is key.
Unfamiliar eccentric work tends to cause a lot of muscle damage and islinkedwithdelayed-onset muscle soreness.
What is an isometric muscle contraction?
Thats because the force theyre producing is equal to the force theyre experiencing.
As a result, theres no joint actionnothing is moving, Su explains.
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I wouldnt say you should live and die by it, Goodtree says.
But its important information to know if youre interested in getting stronger.
To support overall health and fitness, its beneficial to train all types of muscle contractions.
Dont overthink it, says Su.
Try exercises that incorporate all three muscle contractions by adding a pause to your squats, for instance.
A good rule of thumb?
Your concentric contraction should be just as long as your eccentric contraction, Su says.
Still, theres a time and a place to prioritize certain types of contractions over others.
This allows us to recruit more muscle fibers through the motion.
Or, say you want to beef up your quads.
When to prioritize isometric muscle contractions
To build up muscular endurance, turn to isometric muscle contractions.
But if youre noticing, Oh, you know what?
Ive been squatting with just the bar for, like, three years.
How am I going to lift heavier weights than that?
These are good things to think about.
Ansari M, Hardcastle S, Myers S, Williams AD.
The Health and Functional Benefits of Eccentric versus Concentric Exercise Training: A Systematic Review and Meta-Analysis.
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Maximizing Strength: The Stimuli and Mediators of Strength Gains and Their program to Training and Rehabilitation.
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Lum D, Barbosa TM.
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