Take your time in the gym to get strong and stay healthy
Lift slowly for best results: these five moves will do wonders
You want to avoid injury, right? Then take your time when lifting. A new study found runners became stronger after doing six weeks of eccentric strength training. This tactic, which entails slowing down the lengthening phase of a movement, puts greater stress on muscles to help them grow more powerful and resilient, says study author Fernando Sanz López, of San Jorge University in Spain. Do the following five exercises from López as one circuit. Rest, then repeat. Aim for three sets, trying to take minimal rest between reps and circuits.
Stand with your left foot on a box, right leg hanging off to the side. Bend your left knee to slowly squat. Pause, then rise back to the starting position. Do six to 12 reps on each leg.
Stand with your heels hanging off a box. Lift up on your toes (use a wall for support). Lift your left foot. Lower your right heel slowly. Pause; return to start. Do six to 12 reps on each leg.
Stand with dumbbells. Hinge forward at your hips, keeping your back flat, to lower the dumbbells just below your knees. Rise up slowly to stand straight. Pause and lower back down. Repeat six to 12 times.
Lie on your back with knees bent and your arms at your sides. Extend your right leg out. Lift your hips slowly into the air. Pause, then return to start. Do six to 12 reps on each leg.
Squat and bring a medicine ball toward your right knee. Contract your abs as you stand up and bring the ball diagonally across your body. Do both parts of the move slowly to stay in control. Do six to 12 reps on each side.
Do this 20-min routine twice a week on non-running or easy-run days.