Bells Broadcast: Are longer sessions better for you than shorter sessions?

While many people take an ‘all or nothing’ approach to fitness, a new study by Edith Cowan University reveals short bursts of daily activity could be more beneficial for muscle strength rather than long, strenuous sessions at the gym.

 

Today, Annabel and the teams at Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Pymble, Balmain, Neutral Bay, Coburg – Melbourne, and Barrie, Ontario – Canada will discuss the reasons behind whether more shorter sessions during the week are better for your performance long term.

 

 

The current Australian Government guidelines indicate that adults should aim to be active every day and perform 2.5 to 5 hours of moderate physical activity per week. To clarify, this does not mean that you need to perform this activity all in one go. Moderate exertion was defined as brisk walking at a pace that makes it difficult to carry on a conversation. This can be separated throughout the day and week as you require. A study by Professor Nosaka, said there needed to be more emphasis on the importance of making exercise a daily activity, rather than hitting a weekly minute goal. This latest research indicates a little bit of daily activity could well be the most beneficial approach, at least for muscle strength. And happily, it also suggests you don’t have to put in a mountain of work every day.

 

“Adults should try to be active every day and perform 2.5 to 5 hours of moderate physical activity per week.”

 

A study published in the Scandinavian Journal of Medicine and Science in Sports stated, we need to know that every muscle contraction counts, and it’s how regularly you perform them that counts. The greater effects by performing a small number of eccentric contractions daily than a larger number of them once a week. Muscle adaptations occur when we are resting; if someone was able to somehow train 24 hours a day, there would actually be no improvement at all. Muscles need rest to improve their strength and their muscle mass, but muscles seem to respond best when they are stimulated more frequently.

 

 

Muscle strength is important for our health. Being strong helps to prevent a decrease in muscle mass and strength that occurs with ageing. A decrease in muscle mass is a cause of many chronic diseases such as cardiovascular disease, type 2 diabetes, some cancers, dementia, plus musculoskeletal problems such as osteoporosis. The study found those whose exercise bursts added up to 100 minutes a day cut their risk of death by a staggering 76 per cent. Another study found that risk factors related to being overweight were significantly reduced when exercise was performed in these short bursts. Completing shorter bursts of exercise throughout the day compared to one long session reaps benefits including increased life expectancy & focus, decreased stress, uplifted mood and boosted self-confidence.

 

“A decrease in muscle mass is a cause of many chronic diseases.”

 

Now let’s think about how many times a week you can get into the gym! Give Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Pymble, Balmain, Neutral Bay, Coburg – Melbourne, and Barrie, Ontario – Canada a call on 1300 964 002 today!

 

Written by Annabel Bergman

 

References:

Riku Yoshida, Shigeru Sato, Kazuki Kasahara, Yuta Murakami, Fu Murakoshi, Kodai Aizawa, Ryoma Koizumi, Kazunori Nosaka, Masatoshi Nakamura. Greater effects by performing a small number of eccentric contractions daily than a larger number of them once a week. Scandinavian Journal of Medicine & Science in Sports, 2022; DOI: 10.1111/sms.14220