During resistance training exercise muscle fibres are broken down and in the days following the work-out the fibres repair and grow stronger to meet the demands that have been placed on it. Therefore rest days are as important as the exercise itself.
Resistance training works by causing microscopic damage or tears to the muscle cells, which in turn are quickly repaired by the body to help the muscles regenerate and grow stronger. The breakdown of the muscle fiber is called "catabolism," and the repair and re-growth of the muscle tissue is called "anabolism." You're probably familiar with the term anabolic when used with . Anabolic means to grow, and that's exactly what happens after you break down the muscle fibers with resistance exercise. In fact, many biological processes of growth in the body require some breakdown, or catabolism, prior to re-growth. For instance, bones must be broken down first before calcium and other growth factors repair the bone and make it stronger. With muscles, testosterone, insulin-like growth factor, growth hormone, protein, and other nutrients rush to the muscle after a resistance-exercise session to help repair the muscles to make them stronger. Importantly, your muscles heal and grow when you aren't working out, and so that's why it's necessary to leave time between workouts for recovery.
4) Keep breathing patterns normal during resistance exercises. Encourage the client to exhale during the more challenging part of the exercise. For instance, when doing a squat, inhale on the descent of the squat and exhale on the assent against gravity. Breath holding during resistance exercise may elevate intra thoracic pressures dangerously high, placing undue stress on the heart.
On the one hand, it is well established that acute increases in muscle protein synthesis after training are . On the other hand, it has that this acute spike in protein synthesis after training is necessary for optimal growth and recovery over the long term. One thing that is certain is that all types of resistance exercise are associated with mechanical and metabolic stress that causes local damage to muscle tissue. Muscle cell membranes in particular to mechanical stress-induced damage that . Therefore, the recovery and adaptation process after exercise requires new protein synthesis to repair or replace oxidized/damaged proteins in muscle tissue. As long as researchers can agree on that, the debate over protein timing and the existence of the mythical “anabolic” window is more of an academic one. Ingesting protein right after training may or may not be absolutely necessary, but it can’t hurt.
This full-color poster features 12 Resistance Tubing exercises for working the back, legs, biceps, chest and triceps. All exercises are clearly explained with step-by-step instructions and descriptive photos. Laminated; 24" x 36".