FERNWOOD FITNESS - PULSE eMagazine - Issue#13 - Flipbook - Page 13
HOW TO INCORPORATE IT INTO
YOUR ROUTINE
ECCENTRIC
TRAINING TRENDS
The good news?
You don’t need to
completely change
your workout — just
tweak the tempo.
Here’s how to start:
The 昀椀tness world is
catching on to the power
of eccentric training. You’ll
now 昀椀nd it popping up in:
Slow Down the
Eccentric Phase:
Whatever movement
you’re doing — pushup, 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 Spotter: If
you’re planning on
going heavy, have a
training partner help
you safely return the
weight to the start
position after 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
time for proper
recovery — especially
if you’re just starting
out. Think of it as
quality over quantity.
Athlete performance
programs – especially in
sports that demand speed
and agility
Rehabilitation settings –
including post-ACL and
shoulder reconstructions
Ageing populations – as
it builds strength without
excessive joint strain
Fitness apps and online
programs – offering guided
eccentric sessions or
tempo-based training
Like any training method,
eccentric workouts
aren’t a one-size-昀椀ts-all
solution. Here’s what to
keep in mind:
Check with your GP or
health professional before
starting any new 昀椀tness
program, especially if
you have pre-existing
conditions or injuries.
Consider chatting with a
certi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.
