Παραγωγή μυϊκής ισχύος & RFD- τα 2 μυστικά για μέγιστη απόδοση και λειτουργικότητα.

[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=””] Παραγωγή μυϊκής ισχύος & RFD- τα 2 μυστικά για μέγιστη απόδοση και λειτουργικότητα. [/fusion_title][fusion_text]

Τόσο στην καθημερινότητα, αλλά και στον αγωνιστικό αθλητισμό, όλες οι κινήσεις διαρκούν το πολύ 250ms, και ειδικά στον αθλητισμό δεν υπερβαίνουν τα 150ms. Με άλλα λόγια, όλα τα άτομα για να μπορούν να αντεπεξέλθουν αποτελεσματικά στις διάφορες απαιτούμενες κινήσεις θα πρέπει να ενεργούν με μεγάλη ταχύτητα. Γίνεται λοιπόν αντιληπτό, ότι το χρονικό περιθώριο που υπάρχει για να μπορέσουν τα άτομα να αναπτύξουν την μέγιστη ή όσο το δυνατόν μεγαλύτερο μέρος της δύναμής τους είναι αρκετά περιορισμένο. Για τον λόγο αυτό, όλοι οι ειδικοί στο θέμα καταλήγουν ότι για να είναι ένα άτομο αποδοτικό και λειτουργικό, τόσο στις απαιτήσεις της καθημερινότητας όσο και στις αθλητικές-αγωνιστικές, δεν έχει σημασία η μέγιστή του δύναμη, αλλά τι ποσοστό αυτής είναι ικανό να παράγει μέσα σε αυτό το περιορισμένο χρονικό διάστημα. Δηλαδή αυτό που έχει σημασία είναι η παραγωγή όσον το δυνατόν μεγαλύτερης μυϊκής ισχύος καθώς και ο ρυθμός εφαρμογής της δύναμης (Rate of Force Development; RFD). Ως παράδειγμα της σπουδαιότητας αυτών ας πάρουμε έναν αθλητή σωματοδομής (Bodybuilding) και έναν της ενόργανης. Επειδή τα αθλήματά τους απαιτούν τελείως διαφορετικά στοιχεία, η προπόνηση αυτών των αθλητών διαφέρει πολύ ως προς το περιεχόμενο της. Οι μεν αθλητές της σωματοδομής ασχολούνται με ασκήσεις αντιστάσεων απομονωμένων μυϊκών ομάδων, με μέγιστα και υπομέγιστα φορτία, αυξάνοντας έτσι την μέγιστη τους δύναμη, αλλά τις πραγματοποιούν με αργές κινήσεις και σε συγκεκριμένες τροχιές (επί το πλείστον μη φυσικές) με αποτέλεσμα να είναι αρκετά δυσκίνητοι, σε αντίθεση με τους αθλητές της ενόργανης, οι οποίοι έχουν σαφώς μικρότερη μέγιστη δύναμη, αλλά πραγματοποιούν ασκήσεις που διαρκούν λίγο, απαιτούν μεγαλύτερη μυϊκή ισχύ και συνεργασία όλων των μυών του σώματος τους. Και τίθεται ένα απλό ερώτημα: Ποιος από τους δύο θα είναι πιο αποδοτικός και λειτουργικός σε μια κατάσταση εκτάκτου ανάγκης (π.χ. αποφυγή ενός διερχόμενου αυτοκινήτου) ή σε κάποια άλλη αθλητική δραστηριότητα (π.χ. τρέξιμο 100μ); Η απάντηση είναι αυτός που θα μπορεί να εφαρμόσει όσο το δυνατόν μεγαλύτερο ποσοστό της μέγιστης του δύναμης στο μικρό αυτό χρονικό διάστημα. Δηλαδή αυτός που θα έχει προπονηθεί έτσι ώστε να έχει μεγάλη ικανότητα παραγωγής μυϊκής ισχύος και RFD. Άρα ο ενοργανίστας. Με το παραπάνω παράδειγμα, θέλαμε να σας δείξουμε ότι για ένα αποδοτικό και λειτουργικό ανθρώπινο σώμα, αυτό που έχει σημασία είναι η παραγωγή μυϊκής ισχύος και το RFD και όχι απλά η μέγιστη δύναμη. Και σε αυτό το σημείο εντοπίζεται η ανωτερότητα της Λειτουργικής Προπόνησης έναντι της κλασσικής προπόνησης γυμναστηρίου. Βιβλιογραφία Aagaard, P. “Training-Induced Changes in Neural Function.” [In eng]. Exerc Sport Sci Rev 31, no. 2 (Apr 2003): 61-7. Aagaard, P., and J. L. 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Martinez-Amat. “Effects of Proprioceptive Training Program on Core Stability and Center of Gravity Control in Sprinters.” [In eng]. J Strength Cond Res 26, no. 8 (Aug 2012): 2071-7. Stone, M. H., H. S. O’Bryant, L. McCoy, R. Coglianese, M. Lehmkuhl, and B. Schilling. “Power and Maximum Strength Relationships During Performance of Dynamic and Static Weighted Jumps.” [In eng]. J Strength Cond Res 17, no. 1 (Feb 2003): 140-7. Stone, Michael H., Gavin Moir, Mark Glaister, and Ross Sanders. “How Much Strength Is Necessary?”. Physical Therapy in Sport 3, no. 2 (2002): 88-96. Trappe, S., M. Godard, P. Gallagher, C. Carroll, G. Rowden, and D. Porter. “Resistance Training Improves Single Muscle Fiber Contractile Function in Older Women.” [In eng]. Am J Physiol Cell Physiol 281, no. 2 (Aug 2001): C398-406. Trappe, S., D. Williamson, M. Godard, D. Porter, G. Rowden, and D. Costill. “Effect of Resistance Training on Single Muscle Fiber Contractile Function in Older Men.” [In eng]. 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Πόσο νερό πρέπει να πίνουν οι γυναίκες και οι άντρες μέσα στην ημέρα -Τι δείχνει έρευνα

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