EXERCISE BY THE POUND

Today I’m going to review the three different types of muscles contractions and the benefits of each one. But before I do that, I think it is important to understand why – if you are truly serious of losing weight – you need to add strength training to your regimen to get the results you want.

I’ve said it before and I’ll reiterate it again: the secret to losing weight is to increase your metabolism, more specifically, your Basal Metabolic Rate (BMR). I know, I know. You’ve heard that before and this is not rocket science. But yet, Millions of Americans (you know, the year 2030 projected 60% obese ones) continue to struggle and gain weight at jaw dropping, alarming rates. So if we all know that you need to raise your metabolism, then why are we still (as a whole) losing the battle against the bulge? It’s because we don’t know the secrets of doing it efficiently.

Other than selecting the proper foods, packing on pounds of muscles is a way to spike your BMR –  the amount of energy expended while at rest in a neutrally temperate environment – because it releases energy sufficient only for the functioning of the vital organs. This includes the heart, lungs, brain and the rest of the nervous system, liver, kidneys, sex organs, muscles and skin. Although BMR decreases with age, along with the loss of lean body mass, increasing muscle mass is an effective way to combat that and increases or maintain BMR. BMR is a sophisticated equation created by Harris-Benedict in 1919.

Not everyone likes to strength train because let’s face it, it hurts. You feel stiff and sluggish, and the soreness that develops after each bout doesn’t lend to your anticipation of doing it all over again. I can scream at you until I’m blue in the face the famous words, “No pain, no gain,” but that would not give you what you need to succeed in the long run. So I’m going to take the educational route instead by breaking the down the three types of muscle contractions and let you choose which way best fits your fitness lifestyle.

1. Concentric – Put simply, this contraction shortens your muscle as it acts against resistive force (like a weight). For example, during a biceps curl, the biceps contract concentrically during the lifting phase of the exercise.
2. Eccentric – In contrast to concentric, this form of muscle contraction occurs when the muscles lengthens while producing force—usually by returning from a shortened (concentric) position to a resting position. If we stake the same example of the biceps contraction, lowering the weight back down during a biceps curl is an eccentric contraction.
3. Isometric – Finally, this type of strength training occurs in which the joint angle and muscle length do not change during contraction (compared to concentric or eccentric contractions, called dynamic/isotonic movements).

So how does this translate into increases one’s propensity to commit to a strength training program? It’s simple. You have choices as to which one works best for you. The average ‘meat head’ probably implements all three types of contractions. But for the average person who does not like the ‘burn’ or the pain of fighting against resistance experienced with concentric contractions, isometrics may work best. Better still, eccentric muscle contractions, because it recruits a higher number of motor units and muscle fibers, doesn’t hurt as much and may produce greater results early on, until you are ready to implement concentric (which is the more traditional form of producing lean muscle).

What about frequency and variety? Well, when it comes to strength training, the more you lift, the better your results is a flat out myth. I’m more willing to believe that the more effective your train – good form and technique with proper rest periods – is optimal. And don’t shy away from switching things up a bit. Like most things, human beings get bored quickly. And so do muscles. Varying the types, speed, number of sets and repetitions, and the rest periods in between will pay dividends because it will continually challenge your muscles to make changes and adapt. The concept of ‘muscle confusion’ is the best relative term to help illustrate the ideal. The less your body can predict what’s coming next, the better off you are. But only you can judge where you are in the exercise continuum and where to make the adjustments next. Therefore, to know yourself in the weight room is to better understand your limitations and fortes.

Take home points:

1. Increase the muscle mass to boost the metabolism
2. Pick the right frequency and duration – 3-5 times a week is preferable.
3. Choose the right forms of muscle contractions and add variety to maximize the results.

With these things set in place, you’ll be feeling and looking good in no time. Come back soon for a lesson in debunking strength training myths. Talk soon.