By Dr. Gianfranco De Angelis
Many times we hear about training, training techniques, training recovery, training stress etc. But what is meant by training? And above all, what is the right training? First of all, I will try to give a definition of the training, apologizing for any inaccuracies right now.
The training can be synthesized in a set of physiological processes of adaptation of the organism in front of the repetition of a muscular work, to which follows the improvement of the physical ability of the body to carry out a certain type of work.
The purpose of training is to obtain a greater capacity for mechanical work through an increase in muscle performance, muscle strength and energy availability of the muscles. It must be considered that the physiological effects of training, which increase muscle performance, consist above all in the dexterity with which a given movement is performed, mainly using the muscles useful for the purpose of the motor act, and in the better regulation of duration and rhythm. of their contraction. In reality, this mechanism makes it possible to eliminate the energy expenditure resulting from the action of muscles that are not useful for that particular movement. The increase in muscle strength is fundamental as a training phenomenon; it is not only secondary to the increase in muscle mass due to hypertrophy, that is to the greater volume of the fibers and to the filling of blood of the muscular capillaries. In addition to the increase in the volume of muscle fibers and the number of blood capillaries, some biochemical processes are carried out in the trained muscle that enhance its energy possibilities, such as the higher concentration of myoglobin (pigment similar to hemoglobin containing iron, which acts as a temporary reserve of oxygen for muscle), some enzymes and glycogen. It is interesting to note that the muscles trained for prolonged efforts are enriched with enzymes related to the best cellular oxygen transport (aerobic condition). Those trained for intense and brief efforts are enriched instead by energetic substances of immediate use (adenosine triphosphate, phosphocreatine etc.); this type of biological reaction is considered as anaerobic adaptation (anaerobic condition). Parallel to the increase in volume of the muscles, and therefore of their strength and power, considerable modifications are also made to the oxygen and plastic material transporter systems; the improvement of the functional efficiency of the respiratory and cardiocirculatory apparatus translates, in fact, also into their morphological changes, characteristic of the subjects trained for the various types of exercise. Also the red blood cells, and with them the hemoglobin, undergo variations in the different phases of training: the result is a better ability of the blood to oxygenate and the tissues, which is useful for satisfying peripheral muscular demands during exercise. The central and peripheral nervous system acquires a particular efficiency with training, especially as regards the coordination and speed of stimulus propagation. The adaptations of the endocrine glands, the functionality of all the internal organs, the tone and the excitability of the vegetative nervous system are also important. The set of adaptations of the organism allows the trained subject to increase his efficiency during the effort and recover quickly during the break. In this combination the effects of training can be summarized.
In conclusion, with training a set of positive phenomena for the human organism is realized which consist of:
- increase in muscle volume and strength, contraction speed and muscle power;
- better neuromuscular coordination
- better cost-diaphragmatic dynamics and lung capacity
- increase in cardiac and coronary reserves; increased cardiac output; better adjustment of district flow rates during work; better capillarisation of central and peripheral organs affected by muscle activity
- better peripheral utilization of oxygen during work;
- better thermoregulation during work;
- more efficient reactional stability of the organism towards environmental stimulation factors.
For all the types of benefits listed above, each individual should enthusiastically practice a healthy gymnastic-sport activity, just enough to allow and maintain good physical efficiency. The best physical condition is achieved through a proper anaerobic training program (use of overloads) and aerobic training (running, cycling, swimming, use of cardio-fitness machines, etc.).
