Most of the cells in the body are capable of reproducing
themselves. This however does not apply to the striated muscle
cells to any great extent. The number of striated muscle cells
is largely determined by the genes. This means when you undergo
strength training it doesn't increase the muscle cells. What
happens instead is that there is an increase in the number
of myosin and actin filaments. These are responsible for muscle
contraction. Training breaks down part of the stressed structures
and the muscle cells overcompensate and division of cells
occurs. The body compensates by producing new fibrils which
are greater in number than the broken down fibrils. An athlete
thus, should begin the next training session at a time when
overcompensation has reached a maximum.
An athlete can become "over trained". This happens
when the training sessions are too close together or the training
sessions are arduous without extra long pauses. The regeneration
of the fibrils then never reach the previous level. Recovery
after training normally takes about 24-48 hours and if the
training has been extremely vigorous then about 72 hours.
So an athlete should aim to train fairly vigorously three
times a week in order to increase strength quickly.
If you stop training, strength decline is noticeable after
about 5-6 days. However about one session a week is enough
for an athlete to maintain the strength they already have.
Young people should not train with loads heavier than their
own bodyweight before or during puberty.
If you have any concerns, are taking any medication or you
are pregnant then you should consult your doctor before you
undertake any intensive training regime or exercise programme.
Muscle cells
There are two types of muscle cell: white and red. The fast
muscle cells are the white cells and the slow muscle cells
are the red. White muscle cells contain many actin and myosin
filaments and red muscle cells contain relatively few but
have more energy supplying components. This means that fast
white cells tire quickly and red cells are needed for endurance.
Both red and white cells are contained in the same muscle.
A muscle's composition is determined by your genes but it
can in part "be changed" by specific training. Different
sports require different types of strength, so athletes and
trainers should choose exercises with care.
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