Muscle strength is a broad term which refers to the ability of the muscle
to produce tension and force based on the demand placed on it. The
development of muscle strength is a direct result of working the
muscles harder during heavy or prolonged weight lifting. This will
also increase the size of your muscles. You also need to developed
muscle power. Because a workout can be produced over a very brief or
extended time frame, power can be expressed by either a single burst
of high intensity such as lifting a heavy weight or repeated bursts of
less intense muscle activity.
The term anaerobis and aerobic power are used to describe the two aspects
of power. Muscle power can be increased by increasing the amount of
time the muscle has to work. Muscle endurance refers to the ability of
the muscle to perform low intense repetitive activities over a
prolonged period of time.
Strength and endurance are elements of muscle performance. You need to
design a work out that work both to maintain good performance in
sports or physical activities. Endurance exercises will have your
muscles contract and lift a light load for many repetitions or
maintain contractions for an extended time. Your muscles need an
adequate source of energy to work at peak performance and resist
fatigue. This is where you need a proper diet to supply your blood
with oxygen and nutrients to supply your muscles and remove waist
products. Your training program
must allow enough time for your muscles to recover. It takes your
muscles about four to five minutes to start to recover to normal after
heavy work outs. Your energy needs to be replenished and the lactic
acid removed. It has been shown that light exercise will help with the
recovery period. The more out of shape you are the longer it take to
recover. Muscle performance changes through out your life span.
The intensity of your work outs is the amount
of weight imposed on your muscles. You need to be consistent with your
muscle performance. Your muscles must be loaded to an extent greater
then loads that usually are incurred. you need to lift heavier weights
after your muscles power has improved. The intensity of exercise and
the degree to which the muscle is worked is dependent on the volume
and the rest periods after your workouts. Rest is very important to
your training program. This allows your body to recuperate from the
effects of exercise and muscle fatigue. Only with enough time for your
muscles to rest will you see improvement in your performance.
Speed is important part of your training
program. You need to change the speed at which you work out. This will
enhance your performance by making your muscles work harder for short
to long periods. When the speed of the movement is held consistent
this will increase your speed under controlled conditions. You should
also to low intensity isometric exercises performed against little to
no resistance.
You can also isolate muscle groups by using bands or dumb bells. You
should warm up with light, repetitive ,dynamic site specific movements
of the muscle group you want to work out. You should try and use
resistance machines if you have them available. The advantage of these
weight machines is the constant weight and load of the movements.
Elastic bands or tubing will provide you with multiple levels of
resistance. With elastic resistance your muscles will receive the
maximum force with this type of movement. After any work out is is
important to make sure to drink plenty of fluids the will speed up the
recovery process. |
