Most of the people don’t know what a certain exercise does for their body. All they know that they will lose weight or gain muscle! Yet there are certain factors weighed by your fitness trainer or coach before putting together your workout plan!!!

While designing workout programs, it is to be noted that the individual has reached a level of fitness from where strength training can be incorporated. A workout program must be a well-rounded strength program that not only uses a variety of different muscle groups working in complementary ways but also uses different types of exercises.

Let us know about the various factors that need to be considered when designing specific workout programs!!!!!

Types of Muscle Actions

We have got different types of muscle doing different kinds of specific actions. The exercises that include both concentric and eccentric muscle actions are the most effective in training programs.

With Concentric muscle actions, sufficient force is produced to overcome external load and shorten the muscle whereas Isometric muscle actions produce force but there is no change in muscle length. The Eccentric muscle actions produce force while the muscle is lengthening—it is the resistance of the movement.

Energy Usage

ATP, adenosine triphosphate, is the typical storage and transfer unit of energy that the body uses. ATP is capable of storing large amounts of energy, but the supply in each cell is limited and the cell must have time to produce more to keep performing and to avoid damage to the body.

There are three bioenergetic pathways to produce ATP that should be taken into consideration when designing fitness programs:

1. ATP- creatine phosphate pathway (ATP-CP, also sometimes known as     the Phosphagen system) is anaerobic. It does not require the use of oxygen.

   2. The Glycolytic pathway is also anaerobic.

   3. The Oxidative pathway is aerobic; it requires the presence of oxygen.

The Kinetic Chain

The kinetic chain consists of the muscular, articular, and neural systems and refers to the sensorimotor integration of these systems for motor output; therefore, it includes all of the major systems of the body used in motion and their interaction with each other. Each system works interdependently with others for structural and functional efficiency. If one of the systems does not work efficiently, compensations and adaptations occur in the other systems that can lead to tissue overload, decreased performance, and predictable patterns of injury.

Proper Positioning

Proper positioning of the body during exercise is important to avoid injury and to achieve the desired results.

Maintenance of a neutral spine position: curving slightly inward at the neck and lower back; curving slightly outward at the thoracic areas of the spine; keeping the shoulders back and away from the ears; squaring hips, and avoiding hyperextension (“locking out”) of a joint are the certain areas where one should look out for while performing any exercises.

I hope you have enjoyed reading this blog and got some insight into what to consider when developing training programs!!!!

Stay Healthy! Stay Fit! Stay Happy!

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