Posted on 02/08/2022 10:28:10 AM PST by Red Badger
A new study suggests daily dumbbell workouts just three seconds in length can lead to impressive strength gains Depositphotos VIEW 1 IMAGES
Finding time to go the gym or even complete workouts at home can be a tricky task for busy folk, but a new study suggests even lifting a dumbbell once or twice a day can be worth your while, particularly when it comes to combating the effects of aging. The research examined the effects of different forms of bicep curls and found one in particular can lead to significant strength improvements, even when undertaken for just three seconds a day.
The research was carried out by scientists at Australia's Edith Cowan University and Japan's Niigata University of Health and Welfare, and involved a group of healthy university students. Thirty-nine of these subjects were made to perform a bicep curl at maximum effort for three seconds a day, five days a week, over a four-week timeframe, while another 13 students performed no exercise over the same period.
Subjects in the exercise group were made to complete one of three types of bicep curls, either a typical concentric curl where the dumbbell is raised toward the shoulders (shortening the muscle), an eccentric curl where it is slowly lowered back below the hips (lengthening the muscle), or an isometric curl where the arm holds it at a 90-degree angle (keeping the muscle stationary).
(Excerpt) Read more at newatlas.com ...
Steroid 20yr Routine.
3 seconds with dumbbells? I thought it was a new exercise, 3 seconds talking to a Liberal Democrat like AOC!! š¤
that would be Mental Floss................
Hank Johnson, Sheila Jackson-Lee or Maxine Waters? š¤
Too heavy!š¤Ŗ
Iāve already had double hernia surgery, but that was over 20yrs ago!
It says Bar Bell but Iām hearing Blue Bell.
I got something that will blow that away....2-Second Barbells!
first try some sets with full 16 oz food cans...that will give you a sense of what you can handle...then a 4lb bag of sugar or flour...slowly work your way up and buy the fancy schmantzy designer weights...they make nice doorstops if you stop curling.
Looks like good material - I may have to order a copy. I've done a light weight training routine for several years. Starting to think this is the ticket into old age. Though I do like me some cardio too...
It really makes a difference.
I ruptured a disk at L3 some years back, and the doctors said that the only treatment was fusion. Well, I started with Ripettoe’s book, and then found this and I’ve got full mobility back.
Taking care of some relatives in their 80’s and 90’s the past couple of years I’ve seen the same thing over and over. They say they lose their balance and fall, but that’s not the whole story. They lose sufficient strength to shift their feet under their center of gravity, and then fall. Bones get weak, muscles atrophy.
Barbell resistance training is super safe, improves bone density, and makes a huge difference in terms of retaining muscle mass as one ages. The doctor who wrote that book also as a training facility in the Detroit area. Rippettoe is open again, I think at his facility in Wichita Falls, in the free state of Texas.
(I make no money from this stuff, but it’s made a huge difference in my quality of life, and my wife’s once I got her to try it.)
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