In a Journal of Sport and Health Science article, the Edith Cowan University researcher says lowering movements can deliver similar gains with half the repetitions.
Nosaka says eccentric exercise uses less energy and oxygen, potentially helping older or sedentary adults, and may also support bone density; examples include chair squats, wall sit-ups and downhill walking.
University of South Australia lecturer Lewis Ingram cautions evidence is sometimes limited and most people should do whole exercises, while noting soreness from eccentric work is common but not required for muscle growth.
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