Eccentric Exercises Can Improve Fitness Efficiently with Less Effort

Tue, 05 May 2026 09:54:00 +0200

Sports scientist Ken Nosaka from Edith Cowan University in Australia highlights the benefits of eccentric exercise, a training method that focuses on the lengthening phase of muscle movement, such as lowering a dumbbell or walking downstairs. Unlike traditional exercise, eccentric workouts can generate greater force while using less energy, making them particularly effective for people short on time or those seeking low-intensity routines. While these exercises can cause delayed onset muscle soreness (DOMS), gradual progression reduces discomfort, and the method is generally safe and accessible at home without specialized equipment. Research shows that eccentric exercise benefits a wide range of people, including older adults, sedentary individuals, and those with certain health conditions. Studies, such as one in 2017 with elderly and obese women, demonstrated that activities like walking downstairs improved cardiovascular markers more effectively than traditional upward walking exerc