3 seconds of exercises a day strengthen muscles

Training for just 3 seconds a day is everyone’s dream, but does it offer results? That’s what a survey by the Australian university Edith Cowan University seeks to answer. To carry out the study, scientists selected 39 sedentary but healthy young people and adults who did not practice regular physical activity.

Participants had to do a daily repetition of just 3 seconds lifting as much weight as possible, for four weeks, investing as much strength as possible. The results were compared with those of people who did not exercise during the period and surprised researchers.

Transforming muscle in a month

With the results of the research, the team realized that, even in a short time and in small amounts, as long as they are intense, the exercises could help in health and muscle strength. Also, these three-second sessions changed people’s biceps.

Research participants were separated into two groups. One of them, who lifted or just held the Weight, was between 6% and 7% stronger; the other, who did the repetition for the three seconds, was almost 12% stronger.

Although the results seem small, Professor Ken Nosaka, responsible for the study, says that these improvements are significant, since many people do not practice physical activity and short training sessions could help to start.

Does the activity strengthen all the muscles in the body?

The study looked only at the biceps of the participants. Professor Ken Nosaka explains that it is still necessary to investigate whether the activity can help other muscles. “If we find that the three-second rule applies to other parts of the body, an individual can manage to work out the entire body in less than 30 seconds,” said the scientist.

The idea is: if the practice If it’s really effective in other parts of the body, mini-workouts can also help prevent muscle loss over the years, promoting greater strength in old age. The researcher also completes by saying that just one repetition of the exercise can also be interesting to avoid pain after practice.

Can I practice at home?

Professor Nosaka claims that the exercise is simple and can be easily recreated at home: you just need to find something heavy – with an average of 4.5 kg – and start doing the biceps curl, that is, lift the weight, count three seconds and lower to complete muscle contraction.

Despite this, the practice only strengthens the muscle, it does not help to gain weight. muscle mass. The researcher still intends to deepen the studies to analyze other results. For now, according to him, what counts is people starting to exercise, even if it’s just for three seconds a day. “It’s definitely better to do one contraction a day than to do nothing,” he said.