Chemist Warehouse Catalogue - 05/08-17/08/2022 (Page 29)

fitness this month muscle fix mighty fast give it your best shot and even three seconds a day can help build up your strength words hayley hinze aximum effort in minimum time is study showing less than a minute of resistance exercise each day can offer strength benefits after pumping iron for just three seconds participants who put in a maximum effort showed the greatest increase in strength results suggest the frequency and effort of an exercise matters more than the duration "this means that to improve your strength prof nosaka says why strength matters muscle strength comes in very handy as you age "many people lose their muscles mass and strength decreases by about 1 per cent each year strength also supports wellbeing foresight fitness exercise scientist mitchell finn says weight training is going to help you not only grow muscle and prevent injury but it can also increase your lifespan reap the benefits muscle strength goes beyond aesthetics and is about keeping you functioning thriving and strong "strength is not so much about size but comes from your brain's ability to better co-ordinate and use your muscles." mitchell says strength you don't need much time at all." about max effort three seconds a day sounds fine and mitchell defines this type of contraction as complete it "so imagine you've got a big heavy weight every last ounce of your effort into lifting it but it doesn't budge "doing that for three seconds is where your brain drives every electrical impulse it's got strength benefits come from work up to it not everyone can drop into ecu's labs to why mitchell says it is a type of training you should adapt at home or in the gym contraction," he says "you want to work up to max effort contractions over 3-4 weeks "once you get there and your body is could get away with 15-20 minutes of strength training three times a week to improve strength everyday strength conscious yet simple measures such as lowering slowly into a chair can replicate "while you need a bit of time to increase size or change you don't need much time at all." the house of wellness 129 "we asked elderly people to sit down in strength on one leg every time you sit can offer strengthening benefits he also says pairing short bodyweight exercises or circuits with daily activities such "it's easy to implement that cue to do something after you've finished eating or to have that routine in there." effort contractions are still possible at home in short and efficient bursts circuit of a few push-ups and a few squats is extremely handy to get the body moving mitchell says