Muscle Coordination is Key

📖 3 minute Read

Muscle coordination is Key to the power output and mechanical efficiency of limb movements

^{- Fraser University, Burnaby, BC, Canada}

Study Breakdown

Muscles are the engines behind every movement our bodies make. From lifting a weight to running a marathon, the mechanics of muscles and their coordination are central to our physical performance. This analyses muscle mechanics and coordination, presenting how these factors influence power generation and the efficiency of limb movements.

How It Was Conducted: 

Eight male cyclists participated in the study. Their mission: 25 minutes of continuous cycling on a stationary dynamometer, working to near-maximal effort. Throughout the test, every minute resistance and cadence were altered to minimize any potential biases. The researchers monitored the cyclists muscle activity using surface electromyography (EMG, i.e. little electrons on the body), focusing on 10 leg muscles.
The power output at the knee and ankle joints during isotonic contractions were measured as well. While cycling, the study focused on analyzing the EMG signal's intensity, revealing information regarding muscle coordination.

Key Findings: 

Here are the study’s takeaways about muscle coordination and power generation during Motion.
For Understanding Purposes: Muscle coordination is the orchestrated movement of multiple body parts required to perform intended actions (e.g. walking).

1. Maximum Power Output Beyond Individual Muscles:
   Contrary to conventional beliefs, you can achieve maximum limb power even when not all muscles or joints are operating at their individual maximum power output.
   

2. Coordination Trumps Muscle Activity:
   An Increases in muscle activity does not necessarily translate to improved power output. Instead, the coordination of muscles is a significant factor in determining power output and efficiency.
   

3. Versatility of Muscle Coordination:
   Muscle coordination patterns are adaptable and change with varying mechanical demands, including torque, cadence, and acceleration.
   

4. Muscle Efficiency and Coordination:
   Muscle efficiency, the ratio of power output to metabolic cost (i.e. fuel burned), is influenced by coordination patterns. In short, the better your muscle coordination patterns, the better the efficiency of your body.
   

What can you take away from this?

Simply put, this study shows how teamwork among muscles is crucial for making our movements powerful and efficient. Understanding this for athletes and sportsperson can serve as a guide to boost your physical performance by refining how your muscles work together.

Read the full study here:
https://journals.biologists.com/jeb/article/213/3/487/10021/Muscle-coordination-is-key-to-the-power-output-and

🔐 Victory Vault

The Effects of Sleep with Andrew Huberman

Andrew Huberman is a neuroscientist at Standford University, runs his own Podcast and ever so often works with Athletes to support and improve every aspect of their life in and off sports.
One very important thing he always repeatedly emphasizes is Sleep.

Here’s what Huberman points out that’ll help you better understand sleep and make it work for you.
Now, of course the same might not work for all so trying out, testing and evaluating what works for one is key!
 
Let’s start with the hours prior to sleep. One thing you can do to instantly ensure improved quality of sleep, is to simply not look at bright lights before you sleep or generally after sunset (dimmed is just fine).
Now here’s how sleep works for you and why it’s actually so important:

1. When sleeping, the brain releases growth hormones, which are hugely important to repair muscle tissues (i.e. damaged cartilage and muscles after training or work load in general). This is what helps you heal your body!

2. During sleep something called motor learning occurs. Motor Learning is basically a series of internal processes in your brain to improve your ability to perform physical skills and movements. Think about it like manifesting the things you learned in training prior that day.
   

But what do I do after waking up?

Here’s how not to throw the good sleep you just had straight out the window:

1. You can fire up your neuron system with some salt water. Salt functions like a stabilizer in the morning and is actually what enables neurons to send signals.

2. Additionally taking off a couple minutes in the morning not looking at any digital light, but actually taking in sunshine for some time. This puts your body faster in a state of Focus and Activation.
   

To quickly cover this as well, naps around midday can (if they suit you) actually be a good thing (for up to 90 minutes!). Doing this can enable better and faster learning in the afternoon while also improving creativity.

Now, before applying anything, make sure to check out the sources or research elsewhere to further inform on the topic.

Sources
1^st : https://www.youtube.com/watch?v=aX9UPXKSgTM
2^nd: https://www.youtube.com/watch?v=yBjUR16AiBM&t=216s

^{What did you think of this topic and how it was covered? Let me know!
Email to: [email protected]!}

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