People who are accustomed to a sedentary life, especially in the pandemic, have reduced their exercise considerably. When bad and unhealthy nutrition is added in addition to not doing sports, diseases caused by sedentary life have increased in the world and in our country. The number of people with obesity is increasing day by day. Experts recommend doing sports in order to prevent diseases, to have a healthy body and not to age prematurely. According to the news of Sözcü, even doing sports for 3 seconds is also effective in strengthening the muscles.
ARM STRENGTHENING EXERCISE WAS DONE FOR 3 SECONDS IN THE RESEARCH
A team of researchers from Nigata University of Health and Welfare in Japan and Edith Cowan University in Australia studied a group of 39 men and women, The Times reported. Participants who led a healthy but sedentary life were asked to do an astonishingly short 3 seconds of arm-strengthening exercise every day for one month. A special instrument was used to measure the uniformity of movement.
THEY DID NO OTHER EXERCISE DURING THE RESEARCH
The group continued these three-second daily exercises Monday through Friday for a full four weeks. 20 sessions were completed and total muscle contraction time was 60 seconds in the one-month trial. Participants did not do any other exercise during this time.
NO NEED TO Spend A LOT OF TIME TO DEVELOP MUSCLES
When the researchers evaluated the effects of the three-second workouts, the results were impressive. In the study, which was published in the Scandinavian Journal of Medicine & Science in Sports, strength in the arm muscles of all participants was between 6 and 11.5 percent. Professor Ken Nosaka, head of the study, said: “People think that they need to spend a lot of time building and exercising their muscles, but that’s not the case. “Our study results show that a very small amount of exercise, even 60 seconds over four weeks, can increase muscle strength and that every muscle contraction counts.”
WORKOUT AT LEAST TWO DAYS A WEEK
Nosaka says that while people who start a strength training from scratch have proven to gain strength, increasing intensity and duration will also be required to maintain and improve it. “Even so, this research can be a good starting point for people who have had resistance training in the past. “Adults should do strengthening activities that work all major muscle groups, such as legs, hips, back, abdomen, chest, shoulders and arms, at least two days a week,” he added.