Muscle performance resistance exercise

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 Muscle performance refers to the capacity of the muscle to do work. It sis effected by all your bodies systems. The key elements that you need to strive for are strength, power, and endurance.  There are many other factors that can impair peak muscle performance. When you have problems with your muscles this can lead to injury and hinder your performance. Resistance exercise is one of the ways to improve your muscles.

 This type of work out is when a dynamic or static muscle contraction is resisted by an outside force. This will enhance muscle performance increase strength and power. You will also reduce the risk of soft tissue injury during activity.

 


 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.


 
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