Mind-Muscle Connection
Core Performance:
Mind-Muscle Connection
Are you one of those people who mindlessly moves from exercise to exercise without any real regard for the muscles you are working? If so, this article is for you.
When I was a CPT in a big gym setting, I saw this all the time - people going through the motions/working out too fast and not paying any attention to form and range of motion. You probably don’t realize it, but you are missing out on one of the most important secrets to your fitness success: The Mind-Muscle Connection.
What is the Mind-Muscle Connection (MMC)? Without getting too technical, MMC is the body’s ability to control muscle movement by the brain. You might say that the MMC occurs at something called the “neuromuscular junction”. This is where the mind meets the body. The brain releases a chemical neurotransmitter called “Acetylcholine’ to communicate with the muscles in the body. When Acetylcholine is released at the neuromuscular junction, it crosses the “synapses” (the tiny space that separates the nerve from the muscle) where it binds to receptors on the surface of muscle fibers and, Voila! You have muscle contraction.
The more you improve this communication, the more muscle fibers you will recruit. This results in a better-quality muscle contraction and a better workout.
In my last article I talked about tempo training which I feel is a first step into really feeling the movement and understanding what muscles you are working. A good second step is using isometrics while training. Isometrics is a type of strength training in which your muscle length doesn't change when you contract your muscle. Unlike standard strength training, isometrics is done in a static position instead of moving through a range of motion - which means you can practice isometrics anywhere without needing weights or special equipment. Fitness experts say that it only takes about 10 seconds to effectively perform one isometric exercise and, in some cases, no one will even know you're doing it. A wall-sit or a plank is an excellent example of isometrics. However, you can use this technique even while strength training.
A perfect example of this is a bicep curl or a triceps kickback. Both of these can be done with or without weights when you include tempo training and isometrics to perform the exercise. For the curl, start with an extended arm at your side. Start the concentric part of the curl by slowly bringing your fist toward your shoulder. At the top of that contraction hold and engage/squeeze the muscle for a solid 3 seconds and then allow the arm to eccentrically elongate again. Do the same with a triceps kickback - after you extend the arm you’re working, hold that position with intention to engage the triceps muscle thoroughly. Using an isometric hold can be done in almost any exercise in a concentric contraction since this is where the muscle tension rises to meet the resistance then remains stable as the muscle shortens.
And - all of this will certainly keep you focused on your MMC! Since it will be almost impossible to lose focus using either of these techniques.
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, located at 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio visit her Facebook page or www.coreperformancefitness.com. Kim can be reached directly at 716-698-1198.
