Flourish - Latest Edition - Flipbook - Page 27
HOW TO INCORPORATE IT INTO
YOUR ROUTINE
The good news? You
don’t need to completely
change your workout —
just tweak the tempo.
Here’s how to start:
Slow Down the Eccentric
Phase: Whatever
movement you’re doing
— push-up, squat, bicep
curl — slow down the
lowering part of the
movement. For example,
lower into your squat for
4–5 seconds before rising
up as normal.
Lower the Weight (at
First: Eccentric training
can be surprisingly
tough. You might need to
start with a lighter weight
than usual, especially if
you’re doing more reps
or longer sets.
Use a Spo琀琀er: If you’re
planning on going heavy,
have a training partner
help you safely return
the weight to the start
posi琀椀on a昀琀er each
eccentric rep.
Don’t Overdo It: Because
eccentric training causes
more muscle damage, it
can lead to delayed onset
muscle soreness (DOMS).
Make sure you allow 琀椀me
for proper recovery —
especially if you’re just
star琀椀ng out. Think of it as
quality over quan琀椀ty.
ECCENTRIC
TRAINING TRENDS
The 昀椀tness world is catching
on to the power of eccentric
training. You’ll now 昀椀nd it
popping up in:
Athlete performance
programs – especially in sports
that demand speed and agility
Rehabilita琀椀on se琀�ngs –
including post-ACL and
shoulder reconstruc琀椀ons
Ageing popula琀椀ons – as
it builds strength without
excessive joint strain
Fitness apps and online
programs – o昀昀ering guided
eccentric sessions or tempobased training
Like any training method,
eccentric workouts aren’t
a one-size-昀椀ts-all solu琀椀on.
Here’s what to keep in mind:
Check with your GP or health
professional before star琀椀ng
any new 昀椀tness program,
especially if you have preexis琀椀ng condi琀椀ons or injuries.
Consider cha琀�ng with a
cer琀椀昀椀ed personal trainer who
can help you get started with
the right tempo, technique,
and recovery plan.
Start slow, listen to your body,
and enjoy the journey.
