The Ultimate Quick Workout: Just 3 Seconds of Exercise 3 Times a Week Builds Muscle

The Shortest Workout Ever: 3 Seconds of

Exercise 3 Times a Week Increases Muscle 

Growth

There is a new and simple approach to strengthen your arm muscles. Forget about doing the traditional arm workouts like bicep curls. A novel method that requires only 3 seconds of exercise three times a week has been recently discovered through research. In a month, that's only 36 seconds of exercise! Researchers from Edith Cowan University in Australia and other reputable universities in Japan carried out this investigation.

The study may seem unimportant, but it actually matters a lot. It expands on past studies that demonstrated how performing a certain type of exercise that involves stretching your muscles may make them stronger. This is distinct from the typical method of shortening muscles to increase strength. 

Consider raising a heavy dumbbell from your waist to your chest; the new technique, in which you drop the weight gradually, can actually work better for enhancing muscle growth and improving the sensitivity of your brain to muscular movements.

Consequently, this is what happened in the study: they divided a group of 26 young, healthy people into two groups. One group performed quick, 3-second arm exercises twice a week. The identical workouts were performed three times a week by the second group. The strength and thickness of the muscles were assessed after four weeks by the researchers.

They contrasted these findings with those from a prior study in which participants engaged in comparable workouts five days per week. The new method of exercising, which involves stretching your muscles, proved to be far superior than the previous one, which included shortening them. The persons who performed the stretching exercises unexpectedly increased their muscular strength by 11.5 percent in just four weeks with just one minute of exercise!

This new method of training has the potential to transform the game, according to one of the researchers and expert on both fitness and sports, Ken Kazunori Nosaka. If it works for arms, he thinks it may also work for other muscles. Imagine being able to do a full-body exercise in under a minute.

That would be wonderful, right?

To be clear, these little exercises won't likely increase the strength of your heart, but they will undoubtedly strengthen your muscles. According to the study, performing these 3-second arm workouts three times each week might have significant effects.

In terms of specifics, those who performed the exercises three times per week noticed increases in one type of muscle strength of 2.5 percent and another type of muscular strength of 3.9 percent. Unfortunately, there wasn't much of an improvement in individuals who exercised just twice per week. According to Ken Kazunori Nosaka's earlier study, performing short workouts frequently is preferable than performing a few intense ones.

What then is the secret to these incredibly quick exercises? 

The scientists hypothesise that it may be related to providing your muscles ample time to recuperate. The rests between workouts are over 28,800 times longer than the actual exercise duration! A few years ago, researchers found that this prolonged time of rest might be crucial for building stronger muscles.

Although there is still much to understand about this, the theory is that frequency of exercise may be more significant than duration of each workout. According to Ken Kazunori Nosaka, even a little exercise carried out often may have a significant impact on how your body functions.

The European publication of Applied Physiology is a reputable publication where this fascinating study was published. It's like the conclusion of a book that has a tonne of incredible insights on how our muscles function.