Thursday, May 22, 2025
  • About Us
  • Contact Us
No Result
View All Result
Health News, Pharma, Doctor, Nutrition, Fitness, Wellness, Healthcare Industry, Business, Health Magazine
  • Home
  • Being a Doctor
    Uptick in Respiratory and Cardiac Problems due to Poor Air Quality grips Delhi

    Uptick in Respiratory and Cardiac Problems due to Poor Air Quality grips Delhi

    Climate Change: The Hidden Catalyst of Viral Outbreaks

    Climate Change: The Hidden Catalyst of Viral Outbreaks

    Robotic kidney surgery successfully performed on a 21-day old infant

    Robotic kidney surgery successfully performed on a 21-day old infant

  • Top Stories
    Free medical camp held in Rohtak to honour legacy of Dr. S.N. Chugh

    Free medical camp held in Rohtak to honour legacy of Dr. S.N. Chugh

    Health Minister chairs a review meeting with key experts and officials on new XE-variant

    Health Min Bans 14 Fixed-Dose Combination Drugs in India

    BestDoc expands its operations to Dubai

    BestDoc expands its operations to Dubai

  • Industry Spotlight
    Mumbai Oncocare Centre raises $ 10 million in Series A funding

    2070 Health raises $30M in seed funding

    Freudenberg Medical’s Bold Leap: Embracing India’s Dynamic Healthcare Landscape

    Freudenberg Medical’s Bold Leap: Embracing India’s Dynamic Healthcare Landscape

    Metropolis Healthcare launches test for HSCT & solid organ transplantation

    Metropolis Healthcare launches test for HSCT & solid organ transplantation

  • Specialities
    • All
    • Cardiology
    • Dentistry
    • Dermatology
    • Diabetology
    • Gastroenterology
    • Gynaecology
    • Neurology
    • Oncology
    • Ophthalmology
    • Oral Care
    • Orthopaedics
    • Paediatrics
    • Psychiatry
    • Radiology
    Breast Cancer: Better safe than sorry

    Breast Cancer: Better safe than sorry

    Premature baby girl gets a new lease of life

    Premature baby girl gets a new lease of life

    Understanding why deadly brain cancer comes back

    Understanding why deadly brain cancer comes back

  • Wellness Matters
    • All
    • Being a Mom
    • Fitness & More
    • Healthy Lifestyle
    • Nutritious Diet
    Beware gym goers: weight lifting might make your veins stick out

    Beware gym goers: weight lifting might make your veins stick out

    Top Diet Tips for students to beat stress this exam season

    Top Diet Tips for students to beat stress this exam season

    How better planning, behaviour regulation may lead to eating less fat

    How better planning, behaviour regulation may lead to eating less fat

  • Pharma Focus
    How India is making its presence felt in the world pharmaceutical market

    How India is making its presence felt in the world pharmaceutical market

    Top Health News of the Day: July 22, 2021

    8,001 Janaushadhi Kendras opened so far covering all the districts of the country

    India to have more than sufficient stock of Liposomal Amphotericin B drug: Mansukh Mandaviya

    India to have more than sufficient stock of Liposomal Amphotericin B drug: Mansukh Mandaviya

Health News, Pharma, Doctor, Nutrition, Fitness, Wellness, Healthcare Industry, Business, Health Magazine
  • Home
  • Being a Doctor
    Uptick in Respiratory and Cardiac Problems due to Poor Air Quality grips Delhi

    Uptick in Respiratory and Cardiac Problems due to Poor Air Quality grips Delhi

    Climate Change: The Hidden Catalyst of Viral Outbreaks

    Climate Change: The Hidden Catalyst of Viral Outbreaks

    Robotic kidney surgery successfully performed on a 21-day old infant

    Robotic kidney surgery successfully performed on a 21-day old infant

  • Top Stories
    Free medical camp held in Rohtak to honour legacy of Dr. S.N. Chugh

    Free medical camp held in Rohtak to honour legacy of Dr. S.N. Chugh

    Health Minister chairs a review meeting with key experts and officials on new XE-variant

    Health Min Bans 14 Fixed-Dose Combination Drugs in India

    BestDoc expands its operations to Dubai

    BestDoc expands its operations to Dubai

  • Industry Spotlight
    Mumbai Oncocare Centre raises $ 10 million in Series A funding

    2070 Health raises $30M in seed funding

    Freudenberg Medical’s Bold Leap: Embracing India’s Dynamic Healthcare Landscape

    Freudenberg Medical’s Bold Leap: Embracing India’s Dynamic Healthcare Landscape

    Metropolis Healthcare launches test for HSCT & solid organ transplantation

    Metropolis Healthcare launches test for HSCT & solid organ transplantation

  • Specialities
    • All
    • Cardiology
    • Dentistry
    • Dermatology
    • Diabetology
    • Gastroenterology
    • Gynaecology
    • Neurology
    • Oncology
    • Ophthalmology
    • Oral Care
    • Orthopaedics
    • Paediatrics
    • Psychiatry
    • Radiology
    Breast Cancer: Better safe than sorry

    Breast Cancer: Better safe than sorry

    Premature baby girl gets a new lease of life

    Premature baby girl gets a new lease of life

    Understanding why deadly brain cancer comes back

    Understanding why deadly brain cancer comes back

  • Wellness Matters
    • All
    • Being a Mom
    • Fitness & More
    • Healthy Lifestyle
    • Nutritious Diet
    Beware gym goers: weight lifting might make your veins stick out

    Beware gym goers: weight lifting might make your veins stick out

    Top Diet Tips for students to beat stress this exam season

    Top Diet Tips for students to beat stress this exam season

    How better planning, behaviour regulation may lead to eating less fat

    How better planning, behaviour regulation may lead to eating less fat

  • Pharma Focus
    How India is making its presence felt in the world pharmaceutical market

    How India is making its presence felt in the world pharmaceutical market

    Top Health News of the Day: July 22, 2021

    8,001 Janaushadhi Kendras opened so far covering all the districts of the country

    India to have more than sufficient stock of Liposomal Amphotericin B drug: Mansukh Mandaviya

    India to have more than sufficient stock of Liposomal Amphotericin B drug: Mansukh Mandaviya

No Result
View All Result
Health News, Pharma, Doctor, Nutrition, Fitness, Wellness, Healthcare Industry, Business, Health Magazine
No Result
View All Result
Home News of The Day

Exercise answer: Research shows it’s how often you do it, not how much

New research indicates a little bit of daily activity is more beneficial than longer periods of exercise spread out across the week -- and happily, it also suggests you don't have to put in a mountain of work every day.

August 17, 2022
Exercise answer: Research shows it’s how often you do it, not how much

By Health In Five Writer

So… should I exercise a little bit every day, or exercise for longer once a week?

It’s a dilemma faced by many health-conscious people — and new research from Edith Cowan University (ECU) is answering the question.

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.

In collaboration with Niigata University and Nishi Kyushu University in Japan, the four-week training study had three groups of participants performing an arm resistance exercise and changes in muscle strength and muscle thickness were measured and compared.

The exercise consisted of ‘maximal voluntary eccentric bicep contractions’ performed on a machine which measures muscle strength in each muscle contraction you would do at the gym.

An eccentric contraction is when the muscle is lengthening; in this case, like lowering a heavy dumbbell in a bicep curl.

Two groups performed 30 contractions per week, with one group doing six contractions a day for five days a week (6×5 group), while the other crammed all 30 into a single day, once a week (30×1 group).

Another group only performed six contractions one day a week.

After four weeks, the group doing 30 contractions in a single day did not show any increase in muscle strength, although muscle thickness (an indicator of increase in muscle size) increased 5.8 per cent.

The group doing six contractions once a week did not show any changes in muscle strength and muscle thickness.

However, the 6×5 group saw significant increases in muscle strength — more than 10 per cent — with an increase in muscle thickness similar to the 30×1 group.

Frequency, not volume

Importantly, the increase in muscle strength of the 6×5 group was similar to the group in a previous study that performed only one three-second maximal eccentric contraction per day for five days a week for four weeks.

ECU Exercise and Sports Science Professor Ken Nosaka said these studies continue to suggest very manageable amounts of exercise done regularly can have a real effect on people’s strength.

Professor Ken Nosaka

“People think they have to do a lengthy session of resistance training in the gym, but that’s not the case,” he said.

“Just lowering a heavy dumbbell slowly once or six times a day is enough.”

Professor Nosaka said while the study required participants to exert maximum effort, early findings from current, ongoing research indicated similar results could be achieved without needing to push as hard as possible.

“We only used the bicep curl exercise in this study, but we believe this would be the case for other muscles also, at least to some extent,” he said.

“Muscle strength is important to our health. This could help prevent a decrease in muscle mass and strength with ageing.

“A decrease in muscle mass is a cause of many chronic disease such as cardiovascular disease, type 2 diabetes, some cancers, dementia, plus musculoskeletal problems such as osteoporosis.”

Rest up

It is not yet known precisely why the body responds better to resistance exercises with eccentric contractions in smaller doses rather than bigger loads less frequently.

Professor Nosaka said it may relate to how often the brain is asked to make a muscle perform in a particular manner.

However, he stressed it was also important to include rest in an exercise regimen.

“In this study, the 6×5 group had two days off per week,” he said.

“Muscle adaptions 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 appear to like to be stimulated more frequently.”

He also highlighted if someone was unable to exercise for a period, there was no value in trying to “make up” for it with a longer session later.

“If someone’s sick and can’t exercise for a week, that’s fine, but it is better to just return to regular exercise routine when you’re feeling better” he said.

Clarifying advice

Current Australian Government guidelines already indicate adults should try to be active every day and perform 2.5-5 hours of moderate physical activity per week.

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.

“If you’re just going to the gym once a week, it’s not as effective as doing a bit of exercise every day at home,” he said.

“This research, together with our previous study, suggests the importance of accumulating a small amount of exercise a week, than just spending hours exercising once a week.

“We need to know that every muscle contraction counts, and it’s how regularly you perform them that counts.”

‘Greater effects by performing a small number of eccentric contractions daily than a larger number of them once a week’ was published in the Scandinavian Journal of Medicine and Science in Sports.

Follow Health In Five on LinkedIn, Facebook, Twitter & Instagram

Subscribe on WhatsApp & Telegram to receive real time updates

Tags: #brain#diseases#exercise#HealthIndia#HealthInformation#HealthNews#illness#medical#pharma#rare#surgerycoronavirusCOVIDCOVID-19DoctorsFitnessHealthHealthcarehealthinfiveMedicineWellness
Previous Post

Top 10 Health News of the Day: August 16th, 2022

Next Post

Top 10 Health News of the Day: August 17th, 2022

Health in Five

Health in Five

Related Posts

ECHO India and PGICH Noida assess progress of National Program on Thalassemia Control
News of The Day

ECHO India and PGICH Noida assess progress of National Program on Thalassemia Control

February 20, 2024
SRV Hospitals launches new tertiary care facility in Nashik
News of The Day

SRV Hospitals launches new tertiary care facility in Nashik

September 18, 2023
BDR Pharma launches generic version for cancer treatment
News of The Day

BDR Pharmaceuticals launches Dalbonova injections

August 28, 2023
Prominent Cardiologist’s Untimely Demise Highlights Rising Heart Health Concerns in India
News of The Day

Prominent Cardiologist’s Untimely Demise Highlights Rising Heart Health Concerns in India

June 8, 2023
IIT Madras launches Department of Medical Sciences & Technology
News of The Day

IIT Madras launches Department of Medical Sciences & Technology

May 12, 2023
A 45-year-old man undergoes a successful kidney transplant
News of The Day

A 45-year-old man undergoes a successful kidney transplant

May 8, 2023
Next Post
Top 10 Health News of the Day: August 17th, 2022

Top 10 Health News of the Day: August 17th, 2022

What is giving rise to brain fog and how to treat it?

What is giving rise to brain fog and how to treat it?

  • Trending
  • Comments
  • Latest
New study reveals where memories of familiar places are stored in the brain

New study reveals where memories of familiar places are stored in the brain

May 17, 2021
47yr old man with a rare complication of deep vein thrombosis successfully treated

47yr old man with a rare complication of deep vein thrombosis successfully treated

February 5, 2021
Brain aneurysm successfully treated using a contour device

Brain aneurysm successfully treated using a contour device

January 25, 2021

Health Talk by Dr. Nutan Ray

September 23, 2020
Free medical camp held in Rohtak to honour legacy of Dr. S.N. Chugh

Free medical camp held in Rohtak to honour legacy of Dr. S.N. Chugh

Cytology Aiding in Early Breast Cancer Detection

Cytology Aiding in Early Breast Cancer Detection

Top Tips to Avail Home Healthcare Services

Top Tips to Avail Home Healthcare Services

Easy Home Exercises when locked up during Coronavirus Pandemic

Easy Home Exercises when locked up during Coronavirus Pandemic

Free medical camp held in Rohtak to honour legacy of Dr. S.N. Chugh

Free medical camp held in Rohtak to honour legacy of Dr. S.N. Chugh

November 4, 2024
Uptick in Respiratory and Cardiac Problems due to Poor Air Quality grips Delhi

Uptick in Respiratory and Cardiac Problems due to Poor Air Quality grips Delhi

February 22, 2024
ECHO India and PGICH Noida assess progress of National Program on Thalassemia Control

ECHO India and PGICH Noida assess progress of National Program on Thalassemia Control

February 20, 2024
Climate Change: The Hidden Catalyst of Viral Outbreaks

Climate Change: The Hidden Catalyst of Viral Outbreaks

September 25, 2023
More Media More Media

About Us

“The extension to all peoples of the benefits of medical, psychological and related knowledge is essential to the fullest attainment of health.” “Health is a state of complete mental, social and physical well-being, not merely the absence of disease or infirmity.”

Read More

Categories

  • Ayush
  • Being a Doctor
  • Being a Mom
  • Cardiology
  • Covid Corner
  • Dentistry
  • Dermatology
  • Devices & Equipments
  • Diabetology
  • Digital Health
  • Featured Videos
  • First Opinion
  • Fitness & More
  • Gastroenterology
  • Gynaecology
  • HealthInFive Pulse
  • Healthy Lifestyle
  • Industry Spotlight
  • Labs@Work
  • Neurology
  • News of The Day
  • Nutritious Diet
  • Oncology
  • Ophthalmology
  • Oral Care
  • Orthopaedics
  • Paediatrics
  • Pharma Focus
  • Podcasts
  • Psychiatry
  • Radiology
  • Specialities
  • Top Stories
  • Wellness Matters

Quick Links

  • About Us
  • Contact Us
  • Privacy Policy
  • Terms and Conditions

Find us on Social Media

copyright@2022 DD100 Health

No Result
View All Result
  • Home
  • Being a Doctor
  • Top Stories
  • Industry Spotlight
  • Specialities
  • Wellness Matters
  • Pharma Focus

copyright@2022 DD100 Health