This means that if we do an isometric squat, with the knee joint positioned at 90 °, the muscles will increase their strength in that specific angle. It is a workout in which the muscle contracts without varying the length, working exclusively on the development of strength in a specific joint angle. The increase in muscle strength and endurance can be induced by training with overloads, which include isometric and dynamic training methods (essential before performing both types, is to perform an adequate warm-up).

During this type of training, fatigue is delayed by the buffer system of our body, which includes bicarbonate and muscle phosphate which bind to the hydrogen ion and reduce the acidity of the muscle fiber.

It has been proven with certainty that an effort of submaximal intensity causes hypertrophy, increases strength and improves performance. For any activity that requires a high production of strength, a lot of energy is required, which in this is produced by the phosphagen system or ATP-CP, and anaerobic glycolysis. The percentage of red (or slow) fibers is not altered by this type of training, but increases the section of the fibers from 7 to 22%.Īnaerobic training produces an increase in muscle strength, and also improves the tolerance of acid base imbalance during high intensity exercises. During resistance training it produces changes in the structure of the muscle fiber, an increase in capillaries and in the function of mitochondria. With regular aerobic training, it increases capillarization in the muscle and increases its ability to transform adenosine triphosphate (ATP) aerobically, with the use of oxygen, improving muscle endurance. Specificity principle holds that it is important to train those muscles whose strength and endurance we want to increase with great care.įinally, the progressivity principle, if the trained muscle group adapts to the overload used, it is important to vary it this is because otherwise there would be no increase in strength or endurance.Īerobic and Anaerobic Adaptations to Training The overload principle, which is important for building a strength training plan, is applied using loads to which it is not usually subjected. The parameters that must be calibrated for each subject are the intensity of the training, reps and series. To build a training plan with these goals it is important to know three fun damental principles: For this reason it is important that the sport scientist (graduate in sport science with a master’s degree), structures totally personalized training plans with the aim of developing and promoting the activity of the muscular system. The lack of good muscle condition and the reduction in bone density, which increase with old age, affect the entire population. (Per ricevere una scheda di allenamento personalizzata clicca qui)

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