We’ve all heard the advice to walk up stairs rather than take the elevator because it’s good exercise and helps burn calories. Indeed, all of that is true. But is it possible to gain more benefit from exercise with less effort? Recent research suggests that’s the case with eccentric exercise. Moreover, scientists report this type of exercise is suitable for everybody.
Muscle contraction comes in three forms: isometric, concentric. and eccentric. An example of isometrics is the plank pose or pushing together clasped hands. The muscles produce equal force to the load. In concentric contractions, the muscle generates more force than load—a good example is a bicep curl—the upward motion of pulling up the weight. In eccentric contraction, the muscle produces less force than the load—the downward release of that bicep curl. Walking down stairs is perhaps the clearest example of eccentric muscle contraction, producing less force than the load it is resisting, thereby lengthening muscles under tension.
Eccentric exercise allows greater mechanical loading with less perceived effort compared to concentric contraction and isometrics, making it ideal for rehabilitation and development. The result is less fatigue and the ability to achieve more repetitions at approximately the same intensity. In other words, eccentric endurance exercise is less metabolically demanding than concentric endurance exercise for the same work.
It’s human nature to exert the least effort possible—and that includes strenuous exercise. It’s encouraging that benefits are attainable with less effort as shown in this small study. This is indeed a gateway to lasting behavior change. So don’t discount the benefits of walking down those stairs too.
To your health!
Leyla Muedin, MS, RD, CDN
