나의 운동 방침 3 < 모든 근육을 고르게 발달시킨다>

나의 운동 방침 3 < 모든 근육을 고르게 발달시킨다>

 

모든 운동을 고르게 다 한다. 백근운동 및 적근운동을 한다. Bodybuild 운동으로 STRENGTH 운동, HYPERTROPHY 운동, ENDURANCE 운동을 한다. General Fitness 운동으로 심신의 건강과 즐거움을 위해 운동한다.   Rep range   % of 1Rep Max Training Effect Goal desired. 1-5 reps 90- % Neural  Strength & power, little hypertrophy 6-8 reps 80- % Neural & metabolic  Strength & Hypertrophy 9-12 reps 70- % Metabolic & Neural  Hypertrophy & some strength 13-20+ reps 60- % Metabolic  local endurance, some hypertrophy, little strength  High intensiveTraining :  above 8 reps, above 80%  Low intensive Training :  below 9 reps, below 80 %   오후 2시~ 3시 사이 (혹은 오후 8시 전후)  식후 2시간 전후에 ' 근육별 주간 운동 계획' 에 따라 운동을 45분 한다. 아침 기상 즉시 ' 아침운동 8' 혹은 '몸풀기운동 21'을 6 reps 30분 한다.   운동을 심하게 한 것 같은 느낌이 들면 충분히 쉬어준다.

 

 

* 근육을 재생하고 강화하는 단백질 합성이 운동 후 36 시간 내에 이루어 진다.

  따라서 한 근육에 대하여 1주에  큰 근육은 2회 작은 근육은 3회 정도 운동을 해야 mass가 불어난다.

 

* microscopic tearing of the muscle fibers 은 5 일 ~7일이 있어야 치료된다.

  따라서 Delayed onset muscle soarness 가 있으면 (알배어 아플 때는) 이 기간 동안 쉬어주도록 한다.

 

* sarcomere(actin and myosin)  hypertrophy

Anaerobic  high load, low reps 운동이 type IIB (white) muscle 의 strength를 키우고 mass(damage를 통하여)도 키운다.

lactate, growth hormone, testosterone등 substrate가 accumulate한다.

 

 * sarcoplasmic hypertrophy

Aerobic  light load, high reps 운동이  type IIB(white) muscle 의 endurence( repetition을 통하여) 를 키운다.

mitochondria, vacuoles, sarcoplasm, capillaries를 늘려 준다. 

 - 주로 유산소 운동이 되어 type1, type11a muscle 의 endurence를 키운다.

 

 

 ※  It is theorized that   when using loads of ~90% of 1RM¹ and above   muscular failure may occur  because of signaling problems at the neuromuscular junction, and that this occurs before a significant growth stimulus has been delivered to the cells. (? growth stimulus 와 Damage의 관계는?)

In addition, the total time that the muscle fibers are required to produce force is shorter in low-rep sets than in higher-rep sets and this may result in exhaustion of fewer muscle fibers and a lesser growth stimulus.

Simply put, a hard set of 8 reps may deliver more growth stimulus to the muscle cells than a hard set of 3 reps because in a 3-rep set (or any low number of reps) failure may occur before a significant growth stimulus has been achieved.

Additionally, when higher reps are performed substrates such as phosphate and hydrogen ions build up in the muscles - some researchers theorize that the presence of these substrates may further facilitate the muscle growth process (though this has not been confirm!ed).

It is also widely believed that lifting heavy weights (~90% of 1RM and above) effectively stimulates the nervous system to 'improve' its recruitment pattern, frequency and efficiency to produce limit strength, making you stronger without actually increasing muscle size.

These reasons are why bodybuilders, as a group, have bigger muscles than Olympic lifters -

they(bodybuilders) typically train with longer-duration, higher-rep sets ...which is an effective method of producing hypertrophy.

Olympic Lifters, on the other hand, typically train with short-duration, low-rep sets ...which is an effective method of producing strength gains due to neural adaptations, but produces little in the way of hypertrophy.

Accordingly, Olympic lifters, as a group, are much stronger than bodybuilders, but not as heavily muscled.

It also needs to be pointed out that any type of repetitive weight training (regardless of rep range) will result in the type IIB fibers having endurance-type adaptations.

This occurs most quickly and profoundly at lighter loads (8-15 rep maximums) because, with these loads, the type IIBs do not twitch with maximum frequency and, therefore, adapt to twitch at lower frequencies for longer periods.

This adaptation improves the IIB fibers ability to produce tension for longer periods of time, thus allowing them to be trained in a fashion that produces substantial muscular damage and greater growth stimulation. This gives the Bodybuilder's muscle more potential for growth.

Training in the 8-15 rep range (roughly speaking) also constitutes endurance training for IIB fibers, causing them to adapt so that they have better endurance characteristics (i.e. higher mitochondrial densities and greater abilities to sustain enzyme concentrations). In other words, sarcoplasmic hypertrophy.

This increases the IIB fibers' energy production capabilities, allowing for further stimulation of sarcomeric hypertrophy and the development and maintenance of muscle proteins.

 

 

 

※ Skeletal muscle is  divided into several subtypes:

• Type I, slow oxidative, slow twitch, or "red" muscle is dense with capillaries and is rich in mitochondria and myoglobin, giving the muscle tissue its characteristic red color. It can carry more oxygen and sustain aerobic activity.
• Type II, fast twitch muscle, has three major kinds that are, in order of increasing contractile speed:
  • Type IIa, which, like slow muscle, is aerobic, rich in mitochondria and capillaries and appears red.
  • Type IIx (also known as type IId), which is less dense in mitochondria and myoglobin. This is the fastest muscle type in humans. It can contract more quickly and with a greater amount of force than oxidative muscle, but can sustain only short, anaerobic bursts of activity before muscle contraction becomes painful (often incorrectly attributed to a build-up of lactic acid). N.B. in some books and articles this muscle in humans was, confusingly, called type IIB.^[3]
  • Type IIb, which is anaerobic, glycolytic, "white" muscle that is even less dense in mitochondria and myoglobin. In small animals like rodents this is the major fast muscle type, explaining the pale color of their flesh.

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