The pace of exercise is decisive for the increase in muscle mass, strength and power. As it turns out, it can also be important for energy expenditure, and thus indirectly for fat reduction.
Nine men were divided into groups. They performed 4 sets, 8 reps, with a weight of 60% maximum
- squats with a concentric phase of 2 seconds, (concentric phase means – lifting, pushing, pulling weight)
- squats with the concentric phase as soon as possible.
In the third variant they performed 6 series, 4 repetitions, with a weight of 80% of the maximum.
The eccentric phase (lowering the weight) in each case lasted 2 seconds, breaks between sets were 90 seconds, the range of motion was the same in each variant. The volume was the same.
- increasing the pace of movement in the concentric phase with a 60% maximum weight resulted in a significant increase in energy expenditure, on average by ~ 13.1% more, compared to performing the concentric phase at a rate of 2 seconds (7.27 vs 6.43 kcal per minute),
- increasing the pace of movement in the concentric phase with a weight of 80% maximum did not give such an increase, the energy expenditure was lower (6.25 kcal per minute), compared to performing exercises with a weight of 60% maximum.
Squats with an explosive (fast) execution of the concentric phase, at moderate intensity (working weight of 60%), resulted in greater energy expenditure, compared to squats with a slow concentric phase or performing this exercise with a greater weight.
Do you want to lose weight? Do you use light weight? Certainly accelerating the concentric phase of the movement can be profitable, as well as slowing the pace in the eccentric phase. In addition, some exercises are worth doing explosively, others not necessarily.