Mass Routine Workout

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Mass Routine Workout

Some Principles of Exercise Physiology

Exercise physiology is the study of how the body functions during mass routine workout and exercises. Every day, research is bringing out new mass routine workout exercises for various effects of exercise on body parts and strength, type of exercise that produces specific results and different ways in which muscles respond when they are stressed by weight training.

Use and Disuse Principle. Muscles can adopt to mass routine workout adapt to stress when ever they are overloaded. They increase in size (called hypertrophy) and strength. On the other hand if training is stopped then the muscles react to lack of stress or external stimulus by decreasing in size (this is atrophy) and strength, and losing tone. This is why after an accident with a broken a bone people are often shocked at the loss of muscle size in a limb when the cast is removed.

Specificity Principle. In every mass routine workout the muscles will adapt to the specific type of stress imposed upon them. If you subject the muscles to a lot of distance running you will increase your cardio-respiratory endurance and make the related muscles strong, at the same time strength of your skeletal-muscules will not get much input to improve. On the other hand, if you undertake pure strength training with weights then you will gain in strength but not much improvement in cardio-respiratory muscles. Thus your mass routine workout must be designed to fit the requirements of your sport and what your own goals actually are.

Individuality Principle It is a known fact that all individuals respond differently to the same exercise in a mass routine workout program. Because of some individual factors everybody responds differently to training. These factors include heredity, nutrition, fitness level, motivation, health habits (rest and sleep), hormone and enzyme levels and above all environmental influences.

All or None Principle In any mass routine workout program muscle fiber contracts on an "all or nothing" basis. For example if you work your biceps with light resistance only a few fibers are working-to their fullest-and the other fibers are not involved and hence only a part of the biceps muscle gains the benefit. As you increase resistance and make it heavier, you involve more and more fibers. To get maximum results in this case for your biceps, you continue increasing resistance till most or all the fibers in the biceps have been recruited.

Agonist/Antagonist In any mass routine workout there are 2 types of muscles Agonist and the Antagonist. The agonist is the muscle directly engaged in contraction. The antagonist is the muscle that has to relax at the same time when the agonist muscle contracts. For example when a doctor taps your knee with a rubber hammer your knee experiences a jerk. In this case the agonist muscle (the quadriceps) tightens and contracts while the antagonist (hamstring) stretches. In another scenario when you bend your elbow and make a muscle in your arm, the agonist is the biceps and the triceps are the antagonist. Therefore in a mass routine workout the balancing of the agonist muscles(contracting /shortening of the muscle) and the controlled lengthening of the antagonist muscle is crucial for the program take effect. Thus it is important to strengthen opposing muscle groups in your workouts (chest/upper back, quadriceps/hamstrings, etc.).

Concentric / Eccentric Contractions In any mass routine workout concentric muscular contraction are when the muscles contract and shorten. And an eccentric muscular contraction is when the muscle lengthens while developing tension. Hence while exercising when you curl a dumbbell upwards, your biceps muscle shortens as it develops tension to overcome the resistance and contracts concentrically. And when you slowly curl that same dumbbell downwards, the external resistance forces the muscle to lengthen and contract eccentrically. In a program when you are lifting weights, concentric muscular contractions occur when you lift the weights up, and eccentric muscular contractions generally occur when you let the weights down.

If in a mass routine workout if these principles of Exercise Physiology are kept in mind and followed then you are sure to benefit from the program.