Ο Ρόλος της Μυϊκής ή Άλιπης Μάζας στη Mυϊκή Δύναμη και Ισχύ.

[fusion_builder_container hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”20″ margin_bottom=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=””][fusion_builder_row][fusion_builder_column type=”2_3″ layout=”2_3″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” dimension_margin=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”2″ content_align=”left” style_type=”default” sep_color=””] Ο Ρόλος της Μυϊκής ή Άλιπης Μάζας στη Mυϊκή Δύναμη και Ισχύ. [/fusion_title][fusion_text]

Ως προς την σωματική απόδοση και την αθλητική επίδοση, το μέγεθος της μυϊκής μάζας είναι σαφώς ένας σημαντικός παράγοντας. Αυτό συμβαίνει γιατί η μυϊκή μάζα καθορίζει σε πολύ μεγάλο βαθμό την μέγιστη μυϊκή δύναμη και την μέγιστη ή μέση μυϊκή ισχύ. Η μυϊκή δύναμη, είναι η μία από τις δύο κύριες παραμέτρους που καθορίζουν την παραγωγή μυϊκής ισχύος (μαζί με την ταχύτητα της μυϊκής συστολής) και κατά συνέπεια καθορίζουν την επίδοση σε αγωνίσματα με υψηλές απαιτήσεις ισχύος, όπως οι αθλητικές ρίψεις. Μάλιστα, σε αθλήματα ή σε διάφορες κινήσεις της καθημερινότητας, όσο πιο βαρύ είναι το αθλητικό όργανο το οποίο βάλλεται, ή όσο πιο βαρύ είναι ένα αντικείμενο το οποίο θέλουμε να σηκώσουμε ή να μετακινήσουμε, τόσο πιο ισχυρή είναι η επίδραση της μυϊκής δύναμης στην παραγωγή ισχύος. Διαπιστώνεται λοιπόν ότι η ικανότητα ενός ατόμου για μεγάλη μυϊκή δύναμη και ισχύ βρίσκεται σε συνάρτηση με το μέγεθος της μυϊκής μάζας του. Σε πρόσφατη έρευνα (Μεθενίτης και συν.) διαπιστώθηκε ότι όσο μεγαλύτερη ήταν η άλιπη μάζα, συνολικά του σώματος του κάθε ασκούμενου και αθλητή, και των κάτω άκρων, τόσο μεγαλύτερη ήταν η μέγιστη ισχύς, όταν αυτά τα άτομα πραγματοποιούσαν κατακόρυφο άλμα με αιώρηση. Αν και σε γενικές γραμμές αυτό είναι αλήθεια, πολλές φορές η πραγματικότητα βρίσκεται κάπου στη μέση. Για να γίνει κατανοητό αυτό ας δούμε το παρακάτω παράδειγμα. Έχουμε από την μια ένα άτομο το οποίο ζυγίζει 100Kg και έχει μυϊκή μάζα της τάξεως των 80Kg, κι από την άλλη έχουμε ένα άτομο το οποίο ζυγίζει 70Kg και έχει μυϊκή μάζα της τάξεως των 60Kg. Το πρώτο άτομο έχει ως μέγιστη δύναμη σε μια άσκηση τα 150Kg, ενώ το δεύτερο έχει τα 120Kg. Ποιος από τους δύο είναι ο πιο δυνατός; Η απάντηση είναι σαφέστατα ο δεύτερος. Και αυτό διότι αυτό που καθορίζει εάν κάποιος είναι ή όχι δυνατός δεν είναι τα Kg που σηκώνει, αλλά ο λόγος των Kg που σηκώνει προς το σωματικό του βάρος ή την άλιπη μάζα του. Αυτό ο λόγος είναι γνωστός ως Σχετική Μέγιστη Δύναμη και είναι ο δείκτης με τον οποίο οι γυμναστές και οι εργοφυσιολόγοι κατατάσσουν τους ασκούμενους ή τους αθλητές ως δυνατούς ή όχι. Τα ίδια άτομα εξετάζονται για την ικανότητα παραγωγής μυϊκής ισχύος και ο μεν πρώτος κάνει 700Watt, ενώ ο δεύτερος 500Watt. Ποιος είναι ο καλύτερος; Η απάντηση είναι και πάλι ο δεύτερος, διότι ανά Kg σωματικού βάρους/άλιπης μάζας μπορεί να παράγει πολύ μεγαλύτερη μυϊκή ισχύ. Όπως με την δύναμη, για την οποία καλύτερος δείκτης είναι η σχετική Μέγιστη Δύναμη, έτσι και στην ικανότητα παραγωγής μυϊκής ισχύος έχουμε την Σχετική Μυϊκή Ισχύ. Από τα παραπάνω διαπιστώνεται ότι η μυϊκή μάζα παίζει καθοριστικό ρόλο στο μέγεθος της μυϊκής δύναμης και της ισχύος, μόνο όταν η σωματική σύσταση του ατόμου είναι τέτοια ώστε η μυϊκή μάζα να καταλαμβάνει το μεγαλύτερο ποσοστό του σωματικού του βάρους. Χαρακτηριστικό παράδειγμα βλέπουμε στην έρευνα των Μεθενίτη και συν., όπου εάν η άλιπη μάζα των ατόμων δεν καταλάμβανε το μεγαλύτερο ποσοστό του σωματικού τους βάρους, ή εάν είχαν εκτεταμένη μυϊκή υπερτροφία, δεν υπήρχε συσχέτιση με την Σχετική Μέγιστη Δύναμη. Με άλλα λόγια, όταν συνέβαινε αυτό, τα άτομα δεν μπορούσαν να χρησιμοποιήσουν αποδοτικά την μυϊκή τους μάζα. Sources: 1.Popadic Gacesa JZ, Barak OF, Grujic NG. Maximal anaerobic power test in athletes of different sport disciplines. J Strength Cond Res. 2009;23:751-755 2.Wolfe RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr. 2006;84:475-482 3.Harris T. Muscle mass and strength: Relation to function in population studies. J Nutr. 1997;127:1004S-1006S 4.Kanehisa H, Ikegawa S, Fukunaga T. Comparison of muscle cross-sectional area and strength between untrained women and men. Eur J Appl Physiol Occup Physiol. 1994;68:148-154 5.Häkkinen K, Häkkinen A. 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animation_offset=””]https://www.basetraining.org/wp-content/uploads/2018/06/goji-berry-100g-nls-e1530464302407-300×185.jpg[/fusion_imageframe][fusion_separator style_type=”none” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” sep_color=”” top_margin=”” bottom_margin=”” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” width=”” alignment=”center” /][fusion_button link=”https://www.base-eshop.com/uper-trofima/109599-goji-berry-100g-nls.html” title=”” target=”_blank” link_attributes=”” alignment=”” modal=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” color=”default” button_gradient_top_color=”” button_gradient_bottom_color=”” button_gradient_top_color_hover=”” button_gradient_bottom_color_hover=”” accent_color=”” accent_hover_color=”” type=”” bevel_color=”” border_width=”” size=”” stretch=”yes” shape=”” icon=”fa-shopping-basket” icon_position=”left” icon_divider=”yes” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]Περισσοτερα[/fusion_button][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

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