Strength training necessitates that we work at a very high level of effort so as to reach a point of exhaustion. Energy production needs cannot be met by the body’s oxygen transport system. Therefore, energy is produced without oxygen (anaerobic pathway) by the ATP-CP (adenosine triphosphate-creatine phosphate) stored within the muscles for very brief, intense bursts of effort.
Glycogen, a complex carbohydrate (like starch) stored in the muscles and also the liver, as well as blood glucose, are utilized for anaerobic bouts of activity lasting from 30 seconds to approximately 2 minutes.
Because of the severe demands placed upon the muscular and nervous systems via strength training, it is imperative to allow for adequate recovery so as to give the muscles time to adapt to the stress of resistance exercise and grow stronger. This will usually take 48 to 72 hours post exercise. Supercompensation is the term for such adaptation, and will occur during deep, restful sleep; not while exercising.
We need to understand that the immediate effect of strength exercise is to make the muscles weaker. For instance, someone may begin lifting 100 pounds in a particular exercise and will probably find that the first few reps are relatively easy. However, as the reps accrue it will become more and more difficult to do them. Ultimately, the exercise will become so difficult that the completion of another rep is impossible despite an all out effort. It is not uncommon for some people to lose up to 25% of their strength at the completion of an intense workout. This is known as the fatigue response or inroad effect and, in conjunction with the aforementioned rest, is necessary for supercompensation to occur provided that there be adequate calories and protein in the diet. In subsequent workouts the subject will attempt to perform either more repetitions or perform the exercise with 105 lbs.
Keeping a training log book is an excellent way to chart your progress and achieve both short-term and long-term goals.
We should also understand that too much exercise, whether the aerobic or strength variety, will inhibit the body’s recoverability, thereby limiting our progress. Trying to train intensely while malnourished, hung over, or sleep deprived is an invitation to disaster, possibly resulting in injuries or a supressed immune response.
Strength training necessitates that we work at a very high level of effort so as to reach a point of exhaustion. Energy production needs cannot be met by the body’s oxygen transport system. Therefore, energy is produced without oxygen (anaerobic pathway) by the ATP-CP (adenosine triphosphate-creatine phosphate) stored within the muscles for very brief, intense bursts of effort.
Glycogen, a complex carbohydrate (like starch) stored in the muscles and also the liver, as well as blood glucose, are utilized for anaerobic bouts of activity lasting from 30 seconds to approximately 2 minutes.
Because of the severe demands placed upon the muscular and nervous systems via strength training, it is imperative to allow for adequate recovery so as to give the muscles time to adapt to the stress of resistance exercise and grow stronger. This will usually take 48 to 72 hours post exercise. Supercompensation is the term for such adaptation, and will occur during deep, restful sleep; not while exercising.
We need to understand that the immediate effect of strength exercise is to make the muscles weaker. For instance, someone may begin lifting 100 pounds in a particular exercise and will probably find that the first few reps are relatively easy. However, as the reps accrue it will become more and more difficult to do them. Ultimately, the exercise will become so difficult that the completion of another rep is impossible despite an all out effort. It is not uncommon for some people to lose up to 25% of their strength at the completion of an intense workout. This is known as the fatigue response or inroad effect and, in conjunction with the aforementioned rest, is necessary for supercompensation to occur provided that there be adequate calories and protein in the diet. In subsequent workouts the subject will attempt to perform either more repetitions or perform the exercise with 105 lbs.
Keeping a training log book is an excellent way to chart your progress and achieve both short-term and long-term goals.
We should also understand that too much exercise, whether the aerobic or strength variety, will inhibit the body’s recoverability, thereby limiting our progress. Trying to train intensely while malnourished, hung over, or sleep deprived is an invitation to disaster, possibly resulting in injuries or a supressed immune response.