Why I’m excited about Muscle Oxygen Monitoring for Training
The mechanisms by which the human body improves performance
are well understood.
1)
Neurological adaptations
2)
Physiological adaptations
The first mechanism occurs relatively quickly with any training
regimen. It’s sometimes called the
novice effect. Basically it means that
your body learns how to most efficiently control the muscles to perform the
intended task. This adaptation can occur
very quickly because you don’t need to grow more muscle mass; you just need to
learn more efficient movements.
A personal example of this phenomenon occurred when I had a
job setting concrete forms to pour basement walls. The forms were 8 feet tall, 3 feet wide and
weighed over 80 pounds. At first, I just
about couldn’t move the things. However,
I quickly learned how to balance the weight, hold them close to my body, and
many other techniques that made the job much easier. Within a few weeks, I could carry them on one
arm!
The neurological adaptations occur on large and small
scales. The body learns to only recruit
muscles that most efficiently perform the task and fibers in within each muscle
start to work together better.
The physiological adaptations take longer and are more
difficult to stimulate. A muscle needs 2
things to generate physiological adaptations.
1)
Stress
2)
Recovery
Stress is the body’s signal to grow muscle. The stress comes from use… hard use. Recovery is the body’s opportunity to rebuild
the muscle stronger than it was before the stress. Recovery isn’t just passive however. Recovery requires adequate nutrition and it
works best with lots of blood flow to the muscle.
This brings us to muscle oxygen monitoring and we need to
think about both mechanisms of performance improvement. Muscle oxygen monitoring indicates the
current stress status of a muscle. High
oxygenation means low stress and vice versa.
It’s not always easy for an athlete to know that they are
exercising at the proper stress level to induce muscle growth or at the proper
level for recovery. Studies have shown
that athletes tend to exercise at too low of intensity on the high stress
workouts and too low of intensity on their recoveries.
The athlete’s perception of the stress level in their muscle
can be clouded by the neurological adaptation.
Initially, a certain workout will induce the desired stress level to
induce muscle growth. However, as the
neurological adaptation occurs, the same workout becomes too easy due to
improved efficiency. Workouts like the
p90X workout were developed in an effort to address this issue.
On the recovery side athletes tend to want to feel the burn
or feel like they’re pushing themselves.
Often, this puts them at too high of an intensity level for optimal
recovery.
Monitoring the muscle oxygen level is a fundamental answer
to this problem. It measures directly
what athletes need to know in order to improve performance.
Thanks Roger, and a big thanks to all of you for reading my blog!!
Stu
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