By: Juliana Shane

What Is The Eccentric Training Trend & Should You Try It?

Eccentric training is a great way to improve your strength and stamina. It can also help you avoid injury. By putting pressure on your muscles at a high speed, eccentrics can actually increase your force production. And with this kind of exercise, you can increase your metabolism for up to 72 hours after a workout. However, this method isn’t without its risks.

Over-speed eccentrics increase force produced

The effects of eccentric exercise are increasing, and it is becoming an important part of training programs. Studies have shown that the repetitive action of eccentric contractions has unique features that benefit muscle performance. These benefits include increased force production and hypertrophy. It is recommended that people begin their training with an initial phase that consists of submaximal and slow eccentric actions.

Using an eccentric-biased program can improve injury recovery, reduce cardiovascular and cardiopulmonary stress, and limit the risk of muscle damage. However, there are still many questions that remain unanswered. Despite these concerns, studies show that the eccentric mode of movement is beneficial to people with chronic disease.

Compared to other types of exercises, the muscle action of eccentric exercises requires less muscle length. Consequently, fewer motor units are recruited during submaximal and supramaximal eccentric loading.

Strengthens connective tissues

If you want to strengthen connective tissues, you should use eccentric training. This type of exercise provides greater stimulus in less time and helps you achieve supramaximal training effects. It also reduces the need for flexibility workouts.

In addition to strengthening the muscles and bones, it also helps in preventing injury. Muscles are susceptible to injuries because of musculoskeletal imbalances. Therefore, a proper balance between all forms of training is very important.

When tendons become overloaded, they increase in stiffness. But tendons cannot be strengthened by light loads. During long-term strength training, heavy loads are necessary for tendons to gain in size.

Connective tissues are composed of collagen and elastin. They also contain a small percentage of non-collagenous materials. Various research studies have shown that non-collagenous materials play distinct roles in a tissue’s mechanical properties.

Reduces injury risk

Whether you are a novice or an elite athlete, eccentric training can reduce your injury risk. Either way, you need to make sure that you are doing it safely and in the right manner. There are many different methods to do this. Using an experienced coach is recommended.

The benefits of eccentric training include improved flexibility, strength, range of motion, and power. It also has the ability to reduce muscle damage. However, there are several disadvantages, including soreness, strains, and fatigue.

An increasing number of studies have investigated the effect of eccentric contractions on the body. Some studies have shown that the eccentric contraction increases the body’s ability to build connective tissue. These findings are likely to lead to better understanding of the molecular mechanisms involved in neuromuscular diseases.

Increases metabolism for up to 72 hours after a workout

Metabolism is a fancy term used to describe the chemical reactions that occur inside your body. It provides the body with the energy needed to move, breathe and digest food.

Several different factors affect your metabolism. These include diet, age and gender. You can also get your metabolic rate up by exercising.

One way to boost your metabolism is to drink plenty of water. Your body is 60% water and it plays a major role in every metabolic process.

Another way to stoke your metabolism is to eat nutrient rich foods. Foods rich in micronutrients will boost your energy levels and allow your body to recover more effectively. Keeping your water intake up will also help you lose weight.

A high-protein diet can also be beneficial. Getting enough sleep and drinking tea are other ways to jumpstart your metabolism.

Can cause muscle damage

Despite the popularity of eccentric training, it may be a bit surprising to learn that it can also cause muscle damage. This is because exercise causes microtears in muscles, which can lead to delayed onset muscle soreness (DOMS).

While it is true that the degree of soreness will vary based on the intensity of the workout, DOMS is typically noticeable within 24 to 72 hours after performing an eccentric workout. Usually this is caused by microtears that occur in the PEC, or Post-Eccentric Complex, of the muscle.

In addition, the muscle fibres that make up the sarcomeres tear during sudden acceleration or deceleration. This causes structural damage to the sarcomeres. It can be very painful and can last for days.

Nevertheless, eccentric training can be beneficial in improving flexibility and mobility. For example, it is often used in physical therapy to improve knee stability after knee surgery.