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The Ketogenic Diet

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The Ketogenic Diet

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Three Seconds of Resistance Exercise Every Day

Three Seconds of Resistance Exercise Every Day

Could three seconds a day of resistance exercise really increase muscular strength?

That question was at the heart of a small-scale new study of almost comically brief weight training.

In the study, men and women who contracted their arm muscles as hard as possible for a total of three seconds a day increased their biceps strength by as much as 12 percent after a month.

14

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The Little Movements Help

The Little Movements Help

The findings add to mounting evidence that even tiny amounts of exercise — provided they are intense enough — can aid health. I have written about the unique ways in which our muscles, hearts, lungs and other body parts respond to four seconds of strenuous biking, for instance, or 10 seconds of all-out sprinting, and how such super-short workouts can trigger the biological responses that lead to better fitness.

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Just Do It, It's Only Three Seconds Of Work

Just Do It, It's Only Three Seconds Of Work

The three-second workout could also be useful as a stopgap to help maintain or even add to our arm strength for those of us who are buried under work or family commitments and are unable to get to the gym.

  1. Just find a dumbbell that feels heavy — you might start with a 10-pound version, for instance, if you are new to weight training.
  2. Lift it with both hands, to start a biceps curl, then lower it with one hand through a count of three seconds to complete a short, sharp and draining eccentric contraction.

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crystwe

Waste management officer

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