WarriorFX

The human body is a magnificently adaptive organism. Unlike machinery, muscular systems can respond to escalating demands by becoming stronger. No matter how hard and fast a car is driven, an automobile remains the same. In response to a progressive training stimulus, muscles are capable of increasing fiber diameter, transforming architecture and manipulating energy systems. To truly maximize a training session, the period immediately prior to exercise must not be spent carelessly. Properly preparing for resistance training can greatly impact performance. Bodybuilders typically undergo specific rituals before to training, to include: warming up their core temperature, stretching a muscle belly and massaging an exercised area.

Warm up but don’t burn

Warming up prior to training can improve performance. However, there is a threshold to respect; a point when performance is negatively impacted. Increases in body temperature speed up chemical reactions. Based on biochemical research, 50-degree Fahrenheit increases in tissue temperatures can double the speed of bodily processes. Obviously, an elevation of this nature would not be possible in a human body, since the organism could not survive such a high internal temperature.

A moderate increase in body temperature is best for improving muscular contractions and related metabolic reactions. A study dated back to 1945 demonstrated that anaerobic exercise performance improves by roughly five percent for each degree the muscle’s temperature is increased. In contrast, excessive elevation of the core temperature impairs performance, primarily related to changes in the central nervous system that result in central fatigue. Hyperthermia can also impair cardiovascular function, causing reduced arterial oxygen delivery and limited efficiency of the aerobic energy systems.

Several studies indicate that a peak internal temperature exists where a person will stop voluntarily exercising. This effect is tightly connected to core temperature and not local muscle temperature. A core temperature of 100 degrees Fahrenheit is considered a normal active state but may impair performance over long durations.

In March 2008, Lars Nybo published a study in the Journal of Applied Physiology to examine the effects of hyperthermia and fatigue. In his research, exercise on a bicycle was maintained for an hour at core temperatures of 100 degrees, without exhaustion. On the other hand, when core temperature stabilized at 104 degrees, fatigue resulted within 50 minutes. Researchers noted that untrained individuals will fatigue sooner than trained athletes. Competitive events can also delay fatigue due to the heightened motivation. Certain dietary supplements, such as caffeine and ephedrine, can also counteract feelings of fatigue at high core temperatures. Cases of hyperthermia, which can become life threatening, are often reported while training in a hot environment.

Based on current research, it seems evident that muscles must be warm for maximum performance but core temperatures must remain less than 104 degrees during activity. As core and brain temperatures eventually reach and exceed 100 degrees, central fatigue proceeds with a decrease in oxygen delivery to exercising muscles. Highly elevated brain temperatures can negatively affect neuromuscular function. Cardiac output declines and muscle blood flow decreases to a point that increased oxygen extraction cannot be made up by the limited oxygen delivery.

In well-trained strength athletes, intense exercise is associated with high rates of heat production in the muscles. It’s possible to increase core temperature to 104 degrees in less than 10 minutes in a warm environment. Allowing some passive recovery and staying well hydrated will support the body’s cooling mechanisms. It’s important to warm up before exercise, but overdoing it can disable any possible ergogenic effects.

Avoid massaging muscle

The act of massaging a muscle prior to training in less common today – this lack of popularity is supported by science. Massage was once thought to enhance lactate clearance by stimulating intramuscular blood flow; however, recent studies have challenged this claim. In fact, research reveals that blood flow in the skin, not muscle, is aided by massage. Furthermore, this could negatively impact performance and recovery ability by diverting blood from the muscle.

In a study published in the Journal of Strength and Conditioning Research in March 2008, researchers supported that massage does not provide a significant benefit fduring resistance training. Additionally, massaging a working muscle was not noticeably successful in combating delayed-onset muscle soreness. The study compared the effects of massage, body part elevation and rest periods during resistance training. Of all the treatments, rest period duration had the most impact on resistance exercise performance; the others had little value.

Stretch after a session

It’s commonly assumed that muscles must be stretched prior to resistance training by strength coaches, therapists, physicians and athletes. Fitness enthusiasts often stretch prior to training; in hopes of increasing flexibility, reducing the chance of injury and enhancing performance. Increased flexibility is a well understood effect of chronic static and ballistic stretching, but current research provides inconsistent evidence that stretching will prevent injury during training or improve performance. It may be important to stretch a trained muscle, but doing so prior to training can negatively affect subsequent performance.

Stretching before training can decrease sensitivity of muscle proprioceptors, receptors responsible for sending positioning feedback to the brain and spinal cord. It may relax stiffness, but a reduced efficiency in voluntary and reflex-induced muscle contractions can negatively affect performance. Stretching can impede force-producing potential of skeletal muscle by limiting its capacity to store energy. Stretch-induced deformation leads to a decrease in energy stores. A loosened muscle has a lower work absorption capacity which makes heavy resistance training more difficult. This performance inroad can last hours – even days in some extreme instances.

A study published in the Journal of Strength and Conditioning Research in March 2008 reviewed chronic stretching and voluntary muscle force. Their study involved four-week static (30-second holds) and ballistic stretching (repetitive bouncing movements) protocols. Researchers concluded that routine stretching over many workouts has no apparent negative effects on muscle force development from reduced reflex ability or decreased work absorption. However, the authors strongly supported the avoidance of stretching prior to activities requiring force and power – such as resistance training.

Stretching may increase flexibility and performance as part of the overall fitness program, but it must be restricted to post-workout activities to avoid neurological and physiological changes that can negatively effect succeeding force production. Prior to training, individuals may perform – and benefit from – dynamic exercises with moderate-to-light training loads for increased local blood flow, metabolic activity, motor control and temperature.

An old military acronym suggests: prior proper planning prevents poor performance. When planning exercise prescription, it’s important to properly enter and exit a training session to avoid poor performance. Before training, warm up muscular systems but limit increases in core temperature to around 100 degrees Fahrenheit. During training, massaging a muscle has little benefit – it may even delay recovery. After the session is over, stretch the muscles and surrounding fascia. Remember these current training concepts when constructing a resistance training program.

Nybo L. Hyperthermia and fatigue. J Appl Physiol. 2008 Mar;104(3):871-8.

LaRoche, Dain; Lussier, Melanie; Roy, Stephen. Chronic Stretching and Voluntary Muscle Force. Journal of Strength & Conditioning Research. 22(2):589-596, March 2008.

Caruso, John F; Coday, Michael A. The Combined Acute Effects of Massage, Rest Periods, and Body Part Elevation on Resistance Exercise Performance. Journal of Strength & Conditioning Research. 22(2):575-582, March 2008.