Apart from the quality and quantity of muscle fibers, the ability to activate strength and to perform muscle tension also depends on the innervation and the quality of nerve pathways that can be found in the area in question; that is, it greatly depends on the nervous system activity. Changes of the nervous system effect training both on a central and peripheral level, which is the basis of both isometric and isokinetic training.
We use our muscle strength in many aspects of our daily lives e.g. walking, opening the door, carrying a bag, etc. Several muscle groups are involved in each motion in order to ensure our mobility and strength for the task. If for some reason (ailment, lack of exercise, etc.) our muscle mass decreases, it will lead to a decline in our strength and in our ability to resist. At the same time we loose motor units due to the fact that our ability to activate the nervous system adaptation decreases.
In summary:
- If the number of muscle fibers drops, the number of receptors will proportionately decline as well, therefore we’ll have less motor units.
- Muscle contraction depends on the number of activated motor units as well as our coordination capac-ity; that is, body stability. It depends on all muscles actively or passively involved in the motion. This is especially important for men above 50, when the most motor units are lost. In elder age the difference between physically active and non-active people becomes more noticeable as far as mobility, physical strength, cardiovascular development and quality of life are concerned.
- Nervous system adaptation is always a result of strength growth achieved either in EMS training, weight training or resistance training. Training is not necessary because of hypertrophy but rather to active more muscle fibers.
- After the age of 25 every year we lose 1 to 5% of our maximal strength. That is, by the age of 65 our maximal strength will be 60% of what we had at the age of 25. This decline in our muscle strength is a result of weaker muscle-nerve connections due to the loss of neurotransmitters, which are responsible for establishing chemical relations between neurons and synapse. At the same time the number of mecha-noreceptors, the sensory part of the nervous system (e.g. touch) also decreases.
The less mechanoreceptors we have, the less information on how to position the joints and body is delivered to our brain. That is, unless our brain receives sufficient information from the receptors about the current position of our back and the impacts it is affected by, it won’t take any counteractions and as a result of gravity and other external impacts the spine will start to degenerate.
From a physiologic point of view there are two main components required for muscle contraction:
- Motor units
- Acetylcholine
The synaptic transmission between the nerve and the muscle is the result of acetylcholine liberation. Right after the nervous impulse the healthy muscle contracts as a result of the acetylcholine produced. If there is insufficient acetylcholine, muscle contraction cannot fully occur, or doesn’t occur at all.
Strength training like EMS training, coordination training and resistance training should be given special importance.
In recent years cardio-trainings became very popular in sports centers.
This may be a result of ignorance, and their belief in “half truths” according to which cardio-trainings are great for losing weight.
While the truth is that a loss in muscle mass causes certain illnesses to develop, and the changes that this produces in the body are equally important to preserving cardiovascular capacity in the short term. These changes are closely related to a decrease in BMR in correlation to a decline in the muscle mass. Hence is EMS training so important.
Moreover, this takes place during the day or during relaxation, simply because the muscle constantly consum-ers energy. On top of this, a person with no physical training background must receive extra attention and be provided with a well-established training program during the first sessions so as to avoid injury of the muscles, tendons or joints.
Preserving the muscle mass and at the same time the nerves’ ability to conduct impulses is very important. Without neurological stimuli a muscle is not able to contract by itself (except EMS). Hence, it is highly important to explain that optimizing our nervous system capacity (making it possible for the brain to communicate with our muscles) is equally important to us being strong, or our muscles tonified.
Testosterone
One of the most important hormones is the testosterone mainly produced during strength trainings (less during cardio trainings), which determines muscle mass and effort intensity. The amount of testosterone produced mainly depends on the quantity of training rather than on its intensity, but the size of the muscle involved in the motion also plays an important role, therefore, it is important to train both big and small muscle groups as well.
In addition, it should be noted that the difference between women and men is also quite high; testosterone production may be 20 times as high for men. As such, metabolic processes are much more effective in case of men, however at the same time; it is twice as important for women in fighting osteoporosis.
Anabolic effects include the growth of muscle mass and strength and bone density, strength, and longitudinal growth.
Testosterone also has a key role in metabolism. It is responsible for muscle mass growth and recovering the body after physical exercise. If we are doing strength training with the EMS system this will result in muscle mass growth, which activates the above described metabolic processes. Testosterone level is the highest in the morning, thus for strength development it is recommended to exercise in the morning.
Cortisol
Cortisol is a decomposition hormone counteracting the composing effect of testosterone. The correlation between cortisol and the testosterone level has been proven, and it is a hormone that is important to consider as it may obstruct in many respect the EMS strength training.
The higher the cortisol level, the higher the liquid retention.
There is a widely spread belief that in order to lose calories, training should begin with cardio training. In case we want to combine EMS training with any other form of training within the same day, we may bear in mind that doing a lot of exercise (regardless of intensity) increases the level of cortisol, which in turn reduces the effectiveness of testosterone. Therefore, we should always begin with EMS training!
Insuline
Insuline is responsible for incorporating restoration substances of the blood into the muscle. Important to note that as soon as we’re done with strength training due to the sufficient amount of amino acid found in the blood that may be originating from the muscle decomposition - the recovery process is able to begin. Hence, it is very important to replace protein and amino acid after training to ensure muscle tissue reincorporation.
Somatropine
HGH speeds up metabolism and helps recovery processes. Somatropine concentration can be increased with intense training. In 1988 Hakkinen came to the conclusion that concentration is at its highest one hour after training. Therefore, it is essential to consume protein and amino acid immediately after training.
Motoneurons
EMS training is a perfect way to avoid falling over as it stimulates motor nerve structures, especially the gamma motoneurons. Their pri-mary role isn’t to shorten or extend muscles, like alpha otoneurons do. However, they play an important role in preserving muscle spindles, hence alpha neurons are still able to con-tinue controlling muscle contraction; the result of this is the reaction of the body that prevents it for example from falling over. Gamma motoneurons control muscle tone and are respon-sible for reacting.
Metabolic and Hormonal Effects
Metabolism includes all chemical reactions and biochemical processes that lead to the decomposition, energy production, or transformation of materials entered or stored in the body (e.g. surplus carbohydrates becomes fat); that is, new materials are synthesized from them. The balance of metabolism is based on the relation between processes of composition (anabolism, synthesis) and decomposition (catabolism).
Additionally available resources for activity or recovery are very limited. EMS training
increases this activity level guaranteeing the amount of body exercise needed, and most importantly, it provides an ideal stimulus for the body to obtain the supercompensation effect.
In addition, it is outstandingly important to consider hormonal impacts during EMS strength training. Different hormones are produced during strength training and muscle tone, which is important to bear in mind when aiming to meet our objectives. The preference is given to anabolic hormones, especially the well-known growth hormone and testosterone.
- somatotropin
- testosterone
- cortisol
Children for example are unable to increase their strength or hypertrophy because their body lack androgen hormones. Until reaching puberty testosterone production isn’t important, but gaining strength and increasing the muscle mass do not only depend on these growth hormones. Strength development takes place due to the intensified activity of nerve-muscle relations and to the changes inside the contractile part of the muscle.
Testosterone
One of the most important hormones is the testosterone mainly produced during strength trainings (less during cardio trainings), which determines muscle mass and effort intensity. The amount of testosterone produced mainly depends on the quantity of training rather than on its intensity, but the size of the muscle involved in the motion also plays an important role, therefore, it is important to train both big and small muscle groups as well.
In addition, it should be noted that the difference between women and men is also quite high; testosterone production may be 20 times as high for men. As such, metabolic processes are much more effective in case of men, however at the same time; it is twice as important for women in fighting osteoporosis.
Anabolic effects include the growth of muscle mass and strength and bone density, strength, and longitudinal growth.
Testosterone also has a key role in metabolism. It is responsible for muscle mass growth and recovering the body after physical exercise. If we are doing strength training with the EMS system this will result in muscle mass growth, which activates the above described metabolic processes. Testosterone level is the highest in the morning, thus for strength development it is recommended to exercise in the morning.
Cortisol
Cortisol is a decomposition hormone counteracting the composing effect of testosterone. The correlation between cortisol and the testosterone level has been proven, and it is a hormone that is important to consider as it may obstruct in many respect the EMS strength training.
The higher the cortisol level, the higher the liquid retention.
There is a widely spread belief that in order to lose calories, training should begin with cardio training. In case we want to combine EMS training with any other form of training within the same day, we may bear in mind that doing a lot of exercise (regardless of intensity) increases the level of cortisol, which in turn reduces the effectiveness of testosterone. Therefore, we should always begin with EMS training!
Insuline
Insuline is responsible for incorporating restoration substances of the blood into the muscle. Important to note that as soon as we’re done with strength training due to the sufficient amount of amino acid found in the blood that may be originating from the muscle decomposition - the recovery process is able to begin. Hence, it is very important to replace protein and amino acid after training to ensure muscle tissue reincorporation.
Somatropine
HGH speeds up metabolism and helps recovery processes. Somatropine concentration can be increased with intense training. In 1988 Hakkinen came to the conclusion that concentration is at its highest one hour after training. Therefore, it is essential to consume protein and amino acid immediately after training.