The aging process is a daunting and inevitable one, which is why it is essential to take every action possible to improve overall health for longevity and quality of life. Did you know that your jumping ability and capability to stand up quickly are two predictive markers for aging? And that biological aging is governed by the brain and muscle connection? As we age, our posture and aesthetics change along with the movement.
In addition, it’s been the general consensus that the brain ages like a rusty engine that deteriorates. But Nothing could be further from the truth! Your brain is actively growing... renewing all the time… It's in a continual state of rebirth and change…if you do things to keep it that way!
Your brain thrives on movement, and it is all tied in to Neuroscience and Muscle Building.
You must offset the decline of losing function of the neuromuscular system by increasing your muscle size and/or strength. Muscles are more than just “meat”, and it is your Neurons that control muscle.
Why is muscle growth important for movement and longevity? Movement is governed by the relationship between the nervous system, neurons, and their connection to muscle. And moving the body on a regular basis in a variety of ways is good for your body’s power plants - the Mitochondria. You need to get regular exercise - alternating between moderate-intensity aerobic activity (to build oxygen) and anaerobic activity, like resistance training, to stimulate production of more mitochondria in the muscle tissues. (2) Of course, this needs to be done on a regular basis for full benefits, especially in improving the age-related decline of your muscle mitochondria.
According to Dr. Andrew Huberman of Stanford University (1), As we improve muscle quality, it changes how your entire body works - the nervous system, muscular system, immune system and internal organs. So, it is understandable that your Neuromuscular or Nervous System and Muscular System, is the key to strength and longevity!
A nerve stimulus is needed to make the muscles want to change and it’s your Nervous System that dictates the size and strength of muscles. This is the basis for the Dynabody NeuroMuscular Training Program.
Neurological adaptation brings a natural progression to your fitness abilities. These Neural Adaptations improve synchronization of motor unit firing and will increase muscle size and strength. Nervous and Muscular improvements help to stimulate bone formation - which is something that decreases as you get older.
As Dr.Huberman explained, there are only 3 ways that muscles can be stimulated to change, they are
3)Damage (and rebuilding).
He explained that the harder you can contract (squeeze) a muscle, the greater your capacity to improve hypertrophy or strength changes in that muscle. Your contraction ability is inversely related to the number of sets you need to do
Taking into consideration the three types of stimulus for muscle improvements, the following is a summary of the main points of the Dynabody NeuroMuscular Training Program:
Each week requires 5-30 sets of resistance training per muscle group. As you require 10 sets per muscle group per week to improve, this will be the primary focus two days of the week (eg: Tuesday and Thursday)
Most exercises will be performed using Dumbbells at the 8 rep range per set (80% of 1 rep max) for Hypertrophy. For Hypertrophy or Muscle building, you want to go slower, contract the muscle hard, border-lining on strength. Workouts are to be under 60 minutes.
To distribute the work throughout the nervous system and musculature we will be moving weights quicker - focusing on Muscular Endurance for speed and explosiveness - at 60-75% one rep max, or, 10 to 16 reps per set. You will activate more muscle fibers while concentrating on form.
To Challenge your muscles we will Pre-Exhaust a muscle group by isolating the Muscle Group first before doing compound movements. Sure your performance may suffer but muscle enhancement will increase,
Rest is imperative between each set of exercises. Motor neurons work differently than muscles and resting one muscle group while working another is counterproductive.
Flexing the muscle you work in between sets will help improve hypertrophy.
It should be pointed out that your nervous system changes quickly and eventually slows over time. As this Neuromuscular program is scheduled for 10 weeks, It is an ideal add- on to any Fitness Plan.
Weight lifting and resistance training are the best ways to prevent age-related muscle loss and to improve functional independence. Muscles help increase your metabolism, and a higher metabolism is healthier for you. However, this program is more than just lifting weights and your muscles. Following a Neuromusclar program will help improve balance, coordination and proprioception as well as have a positive impact on confidence and self efficacy. And at any age, Isn’t that what we all want?