Strength for a single step
Cardiovascular training teaches our muscles to become efficient users of oxygen and to meet the demands of a given physical activity.
Essentially, it teaches them to endure.
Strength training teaches our muscles to develop power and, interestingly, this is not all about muscle growth.
In the early days of a new strength training programme, we often observe an enhanced ability to generate force.
Much of this improvement is related to an increase in neural connectivity between the brain and muscle tissue being used.
It is this hidden improvement in co-ordination that really changes the lives of our clients by giving them back the functional movements they once took for granted.
Nerve decay is a slow process which begins when we stop challenging our musculoskeletal system by placing loads against its various parts.
This is what we know as resistance training and it should be carried out at least twice a week.
When we stop moving, muscle tissue becomes floppy, joints wear out and our ability to be physically alert and powerful diminishes. This can be reversed with resistance training and nothing else.
If you are waiting for a new pill to enhance muscle strength without hard work, you are going to be waiting for a long time.
When we talk about improving functional capacity, we don’t mean the ability to perform a somersault or back flip.
Let’s look at the physical requirements to take a single step up the stairs.
As you initiate the step upwards, the muscles in your thigh and calf contract to pull the knee joint into alignment before you move.
It is vital our muscles tighten our joints right before we ask them to perform mechanical work as misalignment can lead to significant joint pain or arthritic problems over time.
It’s a bit like a motor mechanic tightening the fan belt on your car to a specific tolerance before bolting it off.
If it’s safe for you, hold this newspaper out at arm’s length in both hands and move from a seated position to standing in slow motion. Try to focus on the precise delivery of power from each muscle throughout the action.
This movement involves muscle contractions in your lower back, buttocks, thighs, calves and feet along with stabilizing muscles in your spine, torso, shoulders, abdomen and pelvis. To complete this activity of daily life, we fire many thousands of nerve fibres which allow us to carry out co-ordinated cycles of movement.
Your brain learns how to perform the movements efficiently and safely and automatically pre-tensions each required muscle and joint before we move.
A sedentary existence causes muscles to lose power, joints to misalign and we observe a significant reduction in our ability to co-ordinate basic and life enhancing movements such as standing up from a chair.
Obviously the same muscles are required to get off the toilet and if we lose this ability the world starts to look different and gets a lot smaller.
Resistance training carried out twice each week focusing on large muscle groups can halt this physical decay but there is a required threshold in terms of how we should feel.
One step up on the bottom stair isn’t going to do it but climbing up and down the stairs until our thighs burn will send signals to our body to get stronger and the repeated contractions will improve the conversation between mind and muscle. A little pain, but a lot of gain.
If you would like support and guidance on how to begin a strength programme and regain some of your lost power, self refer to our Thrive programme by visiting www. lornhealthyoptions.co.uk.
Rob Graham, Lead Exercise Professional,
Healthy Options.