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Exercise is generally divided into aerobic/endurance and power/strength activities. The mode of exercise (e.g. strength training or endurance training) influences the type and magnitude of adaptation in the neuromuscular system. For example, endurance training leads to adaptations in the cardiovascular and musculoskeletal systems, resulting in an increase in exercise capacity and performance. On the other hand, strength training causes muscle adaptations such as increased myofibrillar protein synthesis, leading to increased muscle size, strength and power. The muscular system is a dynamic system with proteins being synthesized and degraded, and the balance between protein synthesis and degradation needs to be altered for muscle growth. Neural adaptations to strength training involve disinhibition of inhibitory mechanisms and intra- and intermuscular coordination improvements. Resistance training is a common method to improve musculoskeletal function and increase the ability of skeletal muscle to generate force.
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What You'll Learn
- Resistance training increases muscle fibre and neural adaptation
- Endurance training improves fatigue resistance and oxidative capacity
- Strength training increases muscle size, strength and power
- Neural adaptations include disinhibition of inhibitory mechanisms and coordination improvements
- Muscle growth occurs when protein synthesis outweighs degradation
Resistance training increases muscle fibre and neural adaptation
Resistance training is a strength-based exercise that involves performing an activity against a high load for a short duration. It is a dynamic process that involves the synthesis and degradation of proteins.
The type of exercise performed influences the specific adaptations that occur in the neuromuscular system. For instance, endurance training, which involves low-load contractions over a long duration, leads to changes in the muscular system that target improved fatigue resistance and aerobic metabolism. In contrast, strength training, or resistance training, with high-load contractions, results in muscle adaptations such as increased muscle size, strength, and power.
The principle of specificity further emphasizes that only the body parts repeatedly stressed will adapt to chronic overload, leading to specific training effects. Therefore, the mode of exercise, whether endurance or strength-based, determines the type and magnitude of adaptations in the neuromuscular system.
Overall, resistance training increases muscle fibre and neural adaptation, contributing to improved muscle performance and functional properties. These adaptations are coordinated responses to various stimuli, including changes in muscle temperature, tension, metabolites, and circulating hormones, ultimately enhancing the individual's physical capabilities.
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Endurance training improves fatigue resistance and oxidative capacity
Endurance training is a form of exercise that involves performing a relatively low load of work over a long duration. It is designed to increase muscle fatigue resistance, allowing for longer periods of physical activity. The mode of exercise, such as endurance training or strength training, influences the type and magnitude of adaptations in the neuromuscular system.
Endurance training induces adaptations in both the cardiovascular and musculoskeletal systems, leading to an overall improvement in exercise capacity and performance. Specifically, it enhances the oxidative capacity and metabolic efficiency of skeletal muscles, delaying the onset of muscle fatigue during prolonged aerobic activity. This is achieved through local adaptations in skeletal muscle, including increased mitochondrial biogenesis and capillary density. Mitochondria, often referred to as the "powerhouse" of the muscle cell, play a crucial role in energy production by generating adenosine triphosphate (ATP) through the electron transport system (ETS). Endurance training increases the volume of mitochondria, leading to enhanced energy production and metabolic efficiency.
Additionally, endurance training improves the body's ability to utilise oxygen, deliver oxygen to tissues (angiogenesis), and maintain local substrate availability. These adaptations collectively contribute to enhanced fatigue resistance and oxidative capacity, enabling individuals to sustain prolonged periods of physical activity.
Research has shown that endurance training can increase muscle oxidative capacity without necessarily causing a loss of muscle mass. This challenges the traditional understanding of an inverse relationship between fibre size and oxidative capacity. For example, a study involving younger and older resistance-trained men found that a 10-week endurance cycling training program improved oxidative capacity without atrophy of muscle fibres.
In summary, endurance training effectively improves fatigue resistance and oxidative capacity by enhancing the efficiency of the neuromuscular, cardiovascular, and respiratory systems. These adaptations enable individuals to perform prolonged physical activities with increased endurance and reduced muscle fatigue.
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Strength training increases muscle size, strength and power
Strength training is a type of exercise that involves performing a relatively high load of work for a short duration. It is one of the two main types of exercise, the other being endurance training, which involves low-load work over a long duration. Most activities, however, combine elements of both endurance and strength training.
Strength training increases muscle size, strength, and power by causing muscle adaptations such as increased myofibrillar protein synthesis. This may result from resistance training and eating more protein. The balance between protein synthesis and degradation needs to change for muscle growth to occur. In the early stages of resistance training, hypertrophy (increased muscle size) may occur due to increased water retention in the muscle.
Training for hypertrophy and strength are interconnected because they often occur at the same time. For example, when you train for hypertrophy, the increased muscular size can increase your strength. Conversely, strength training can lead to bigger muscles. However, there are some key differences to consider when it comes to specific fitness goals. For instance, hypertrophy training may be better for weight loss because it involves more repetitions that could burn more calories. On the other hand, strength training may be better if the goal is to increase strength without developing larger muscles.
To improve muscle strength, it is recommended to perform muscle-strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on two or more days a week. A typical training session could take less than 20 minutes, and exercises should be performed to the point where it would be difficult to do another repetition without help. It is recommended to do 8 to 12 repetitions for each activity, which counts as one set, and to do at least two sets, with three sets being even more beneficial. It is important to start gradually and build up over a period of weeks.
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Neural adaptations include disinhibition of inhibitory mechanisms and coordination improvements
Neural adaptations are an important aspect of creating muscle adaptations and improving overall athletic performance. These adaptations involve disinhibiting inhibitory mechanisms and enhancing coordination, both within and between muscles.
Disinhibition, in the context of neural adaptations, refers to the release of an inhibitory constraint, resulting in increased activity in target neurons. This process plays a crucial role in learning and memory, particularly in fear conditioning paradigms. For example, during auditory fear conditioning, disinhibition occurs in the cortical auditory plasticity region of the brain, where inhibitory interneurons suppress specific target neurons. This disinhibition allows for the acquisition and expression of fear-related memories.
In the context of strength training, disinhibition of inhibitory mechanisms occurs in several key areas: Golgi tendon organs, Renshaw cells, and supraspinal inhibitory signals. Golgi tendon organs are sensory receptors located near the myotendinous junction, which inhibit muscle tension during excessive shortening or passive stretching. By disinhibiting these organs, the muscle can contract more effectively. Renshaw cells, inhibitory interneurons in the spinal cord, normally prevent muscular damage by dampening the discharge rate of alpha motor neurons. During strength training, disinhibiting these cells allows for greater muscle activation. Supraspinal inhibitory signals, originating in the brain, can also be disinhibited to enhance muscle performance.
In addition to disinhibiting inhibitory mechanisms, neural adaptations also improve coordination. Intramuscular coordination refers to the synchronization and recruitment of motor units to contract simultaneously or with minimal delay. Intermuscular coordination, on the other hand, involves the nervous system's ability to coordinate the "rings" of the kinetic chain, making movements more efficient. Strength training, particularly complex whole-body exercises, enhances intermuscular coordination by requiring the brain to fire multiple muscle groups simultaneously, improving overall athletic performance.
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Muscle growth occurs when protein synthesis outweighs degradation
Muscle growth, or hypertrophy, occurs when muscle protein synthesis (MPS) outweighs degradation. MPS is the metabolic process that describes the incorporation of amino acids into bound skeletal muscle proteins. The synthesis of myofibrillar proteins is primarily responsible for changes in skeletal muscle mass following resistance training, while mitochondrial proteins are primarily synthesized in response to endurance-type training.
The muscular system is a dynamic system with proteins being constantly synthesised and degraded. For muscle growth to occur, the balance between protein synthesis and degradation needs to be altered. Resistance exercise results in increased MPS in the post-exercise recovery period, with the rate of MPS increasing by about two to five times after exercise. This effect can persist for up to 48 hours in fed subjects.
The type of exercise performed influences the type and magnitude of adaptation in the neuromuscular system. For example, endurance training (high repetition, low load contractions) will lead to specific changes in the muscular system that target aerobic metabolism and improved fatigue resistance. On the other hand, strength training (low repetitions with high load contractions) will cause muscle adaptations such as increased myofibrillar protein synthesis, leading to potential increases in muscle size, strength and power.
The body's ability to adapt through exercise training allows individuals to perform at their peak and maintain physical condition throughout their lifespan. Recent advances in molecular biology and cell biology have improved our understanding of the molecular responses to exercise. For example, we now know that the adaptive response of muscles to exercise is influenced by various transcription factors such as MEF2, GLUT-4 enhancement factor, and PGC-1 alpha, which is involved in mitochondrial biogenesis.
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Frequently asked questions
Endurance training is performed against a relatively low load over a long duration, whereas strength training is performed against a high load for a short duration.
Endurance training increases the body's capacity for aerobic respiration, enhancing the oxidative capacity and metabolic efficiency of skeletal muscle. This results in improved fatigue resistance, allowing for prolonged exercise.
Strength training leads to increased muscle size, strength, and power by stimulating muscle growth and protein synthesis. It also improves intramuscular and intermuscular coordination.
Muscle adaptation occurs through changes in gene expression, messenger RNA expression, and protein expression. These changes are influenced by various signals such as circulating factors, metabolites, and hormones during exercise.
The level of muscle adaptation depends on the volume, frequency, and intensity of training, as well as the body's ability to recover and adapt to the stressor.
