EXERCISES TO STRENGTHEN LOWER BACK

By comparing the decrease in magnetically stimulated contraction force to the decrease in maximum voluntary contraction force between the rested (pre-exercise) state and the fatigued (postexercise) state, the designers of this study were able to determine the contributions of “central fatigue” (or brain-induced fatigue) and “peripheral fatigue” (or actual internal muscle fatigue) to the overall fatigue that occurred during the cycling bout. They found that before the cycling test the force generated by magnetic stimulation was 17 percent greater than the force generated voluntarily in the quadriceps muscles. This means that even in a fresh, nonfatigued state, the cyclists were unable to use 17 percent of the full capacity of their muscles. After the cycling test, that gap increased to 29 percent. So even though magnetically stimulated contraction force itself decreased, indicating that there was some loss of capacity within the muscles themselves, the major contributor to overall fatigue was a reduction in the brain’s capacityor willingnessto drive the muscles. As I have suggested, however, while we can never use sheer willpower to completely override the brain’s protective fatigue mechanisms, there are some things we can do to delay the activation of these mechanisms and use a little more of that reserve capacity to perform better. Following are brief descriptions of some of seven proven ways to make the brain let the body try harder.
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EXERCISES TO STRENGTHEN LOWER BACK

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EXERCISES TO STRENGTHEN LOWER BACK

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EXERCISES TO STRENGTHEN LOWER BACK

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EXERCISES TO STRENGTHEN LOWER BACK

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EXERCISES TO STRENGTHEN LOWER BACK

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