Time Under Tension – What are they talking about?
Many people in our society attend and utilize workout classes. A common phrase used in these classes is “time under tension.” Today we will dive deeper into what this means exactly, what it does for your body, the benefits it provides, and what it might miss.
Time under tension can be broken down into a few reasons why it works. The first is moving slowly. By moving slowly through a movement, you specifically work your slow-twitch muscle fibers and focus on strengthening them. As you move slowly through a movement, you are also maintaining control with good form without relying on momentum. This means you are purposefully moving through a movement with control, building the ability to be stronger for longer periods of time.
Another aspect of time under tension involves eccentric movement. What does eccentric mean? It means that a muscle is controlling motion against gravity while moving into its lengthening or stretched position.
For example, when thinking about a standard squat, the descent of the squat is an eccentric motion for your glutes and hamstrings, while the way up is the opposite, known as a concentric motion. Concentric motions occur when the muscle shortens to move against gravity, driving into the shortened position of the muscle. When comparing which motion leads to stronger muscles, eccentric training typically leads to greater overall strength gains.
What does time under tension not train? It does not primarily train your fast-twitch muscle fibers, muscle explosiveness, or plyometric capability. How quickly your muscles can fire with control and endurance is also important, depending on your training goals.
Are you looking to get faster, more explosive with jumping or sprinting, or improve reaction times? Time under tension is still important to train, but it should not be the only method if those are your goals. Explosive and plyometric training should also be incorporated.
If you could benefit from learning more about training for specific goals or recovering from specific injuries, schedule an appointment here, call us at 312-643-1555, or email info@dynamic-pt.com.
Dynamic Physical Therapy • https://dynamic-pt.com • 220 W Huron St Suite 2004, Chicago, IL 60654