A classic example of this phenomenon is cycling. Each of us will remember this skill pretty quickly, even if the last time I skied in 12 years in the village with my grandmother. Doing exercises, you create "bridges" between nerves and muscles, and if necessary, the body uses them.
Look at the pianists who remember works that were memorized once after many years, or professional athletes: even after retiring, they give odds to any neophyte. Ordinary mortals without a diploma of a conservatory or an Olympic medal are no worse. For example, regularly practicing fitness, you can develop a muscle memory for almost a lifetime - this will be a reserve for the future, which will make it easier not only to return to training after long breaks (for pregnancy and childbirth for example), but also to conduct them more effectively.
The power of the brain for muscle growthMuscle memory - the key to the "law of the bicycle" - is formed by the two-way exchange of data between the muscles and the brain. When you master a new type of activity (barbell attacks or water skis for example), the right-brain motoneurons send muscle signals to the muscle fibers that help you do the exercises. Once receiving such information from the brain, the muscles begin to send response messages. When you move, proprioceptive nerve endings in fibers, tendons and joints that constantly report to the central nervous system about the position of the body in space are activated. These connections also form a muscle memory. And the more regularly you perform certain exercises, the better and stronger it becomes.
Until recently, it was believed that it was the connections between the brain and muscles that helped to return to training more quickly after the break. But Norwegian scientists discovered another, cellular, layer. According to their assumptions, exercises also cause long-term, and possibly permanent changes in the cells. Everything, as usual, began with mice. For six days, rodents were doing something similar to strength training (what exactly? We can not imagine ourselves!).
In this short time, new nuclei appeared in the cells of their muscles. And those that contain parts of DNA, responsible for the formation of new muscles. A month after the termination of employment muscles of mice "were blown away", but new kernels did not disappear anywhere and continued to wait for the hour - loading. Norwegians suggest that these changes inside cells can occur in the human body, and do not rule out that they can persist for life.
The use of regular loadsAmerican researchers collected a group of women who received power loads twice a week for 140 days. After that, the ladies were sent to rest for eight months. Back in fitness, they are much faster and easier to build muscle mass and achieve results than just joined the participants of the experiment. "The novice is" raw ", he needs to go through the training period.
And those who already have the skill of certain actions (that is, just the muscle memory) do not spend for this time, they need only to recover, "explains our fitness expert, repeated champion of Russia and two-time European fitness champion Lydia Ershova. - Of course, after eight months of "absenteeism" you can not immediately return to the same loads, which stopped, but still the results will not keep you waiting. " Vitaly Voznyuk, the head of the group programs of the network of the Planet Fitness clubs, notes that muscle memory works for all types of training, but it is easier to find it with force loads: aerobic ones are often more highly coordinated, they require much more time to memorize.
Being engaged regularly, you as though create the bank contribution - NZ for a rainy day of fitness-penniless. And it will not only allow you to return to training even after a long period of inactivity. There are lots of options for cashing out. Even after the termination of purposeful employment you are all the same hardy, stress-resistant and less sensitive to pain than those who rarely pick up something harder than a glass of wine.
Leave the muscles with good memoriesIf you are already thinking of taking an indefinite academic from the gym, slow down. Throwing everything, say, three months after the start of classes, you put on your "muscle" account the same three kopecks. After all, it turns out that the training was cut off at the same stage of training.
In addition, we are forced to recall that with the return to a sedentary lifestyle, the physical form will inevitably deteriorate. Weight will go up, and the muscles, on the contrary, will begin to lose in volume. And why, it is asked, to keep beauty in passivity without any valid reasons, warming yourself with the thought that the body keeps pleasant memories about it? It is better to enter into a three-point labor agreement with muscle memory.
- Do not forget that with age, the ability to develop new muscles is reduced. Therefore, the earlier you rineshsya in battle, the more during life will remember the body.
- Do not wind up vicious connections. Between the brain and the muscles, of course, what did you think about? "Once the level of training involved was higher, even if the break was lengthy. But the main thing here is for earlier exercises to be carried out correctly, because it is much more difficult to retrain than to teach anew, "says Vitaly Voznyuk. "It's really harder for the coach to adjust the technique," Lidia Ershova agrees. - Therefore, you can not let the beginner into free swimming, otherwise it will form the wrong skill. And the muscles themselves will not grow as he expects. For example, clients often complain that, while working on the buttocks, they pump up the front surface of the thigh. And the fact is that everything depends on technology: you will learn the exercise incorrectly - you will receive the wrong result. " Forgive me, but I have to learn everything - I even run. Find for this purpose at least a coach with track and field past. Lydia explains that the technology depends on how energy-efficient and safe the body performs movements. Imagine three people emerging from a leaky boat: a professional swimmer, a man who has at least some experience of training behind him, and that uneducated fitness, who does not take anything but a glass of wine. In what order they reach the shore - a rhetorical question. But it is necessary to equal the swimmer: he will be the first, including, due to the refined technique of movements - the body will need less force to overcome the distance. who has behind his shoulders at least some experience of training, and the one who has not been trained in fitness, who does not raise anything but a glass of wine. In what order they reach the shore - a rhetorical question. But it is necessary to equal the swimmer: he will be the first, including, due to the refined technique of movements - the body will need less force to overcome the distance. who has behind his shoulders at least some experience of training, and the one who has not been trained in fitness, who does not raise anything but a glass of wine. In what order they reach the shore - a rhetorical question. But it is necessary to equal the swimmer: he will be the first, including, due to the refined technique of movements - the body will need less force to overcome the distance.
- Guide the muscle memory in the right direction. That is, increase your skills in conditions as close as possible to those in which you can or want to be. For example, like mountains - adapt some of the training for walking on the slopes. The fact that you are a good dancer or run fast, of course, affects your stamina, but, alas, does not guarantee you the conquest of any peak. Well, before you count on muscle memory outside the gym, remember, did you do something like that before?