By James Walker CCS, STM, BioSig, Master Trainer
Training principles of exercise science con’t…and concluded.
20. Time Under Tension (TUT) – is the time required to complete a rep or a set (group of reps).
· TUT is influenced by the tempo.
· Muscle fiber type recruitment depends on time under tension.
· e.g., tempo x reps = total time under tension per set, 302 tempo = 5 seconds total tempo x 6 reps = 30 seconds of time under tension per set.
21. Workout Duration– the anaerobic system (speed and strength) has 30–60 minutes of optimal energy before productivity decreases.
· Keeping workouts within this time frame will increase gains in strength and performance.
· Consequently, blood cortisol levels significantly increase after 45 minutes of working out and training becomes counter productive.
· Simultaneously, the bodies’ natural muscle building hormone androgen begins to drop off at this time, which will further inhibit growth and gains.
· So anaerobic workouts within 30-60 minutes will maximize increases in muscle, strength, and performance.
This concludes Part Six, next Part Seven Sprint Mechanics.