Fitness method mnemotonia

Abstract

An exercise method providing an optimized anaerobic regime and combines the benefits from maximum intensity achieved in training to failure and short-term potentiated state of working muscles. The inventive method can be implemented in concentric, eccentric, partial repetitions, explosive, and isometric modes of muscle contraction. The inventive method predominantly targets type II muscle fibers, which represent the largest component of human musculature and lean body mass that can be altered via physical exercises. The name of the method is derived from Greek words “mnêmôn”—memory and “tonos”—tension related to muscle.

Description

FIELD OF THE INVENTION[0001]The present invention is directed to a fitness method and, in particular to a fitness method that combines high intensity training and short-term enhanced muscle performance induced by a heavy preload to achieve increase in muscle mass, strength, power, and overall conditioning of the body.BACKGROUND OF THE INVENTION[0002]In the prior art, it has been well documented and established that resistance training represents an effective method to develop muscle mass and to improve physiological parameters associated with it. High intensity resistance exercises are effective to provide powerful stimulus for muscle growth and to acutely activate hormonal systems of both men and women in wide age ranges.[0003]Stoppani, “Encyclopedia of Muscle and Strength.” Human Kinetics. Champaign Ill. 2006, describes the current exercise methods to develop muscle mass. The author shows that muscle growth is related to acute neuromuscular and hormonal changes induced by stress f...

AI Technical Summary

Benefits of technology

[0023]The purpose of the first warm-up set is to bring the working muscles to higher performance state, to raise the temperature of the muscles, to enhance the blood flow, and to delay metabolic fatigue in the subsequent heavy sets. The purpose of the second tuning set is to prepare the muscle for heavy load and to elicit PAP. The short-term muscle memory achieved by this set and lasting at least up to 10-12 minutes represents a combination of neuromuscular activation, increased myosin light-chain phosphorylation, and an acute effect on proprioceptors, which results in enhancement of the subsequent anaerobic muscular activity. The third loading set is performed not earlier than 4 minutes after the tuning set to dissipate short-term fatigue and no later than 10-12 minutes to utilize PAP. This phenomenon is known to occur primarily in thicker, fast-twitch muscle fibers of type II, which are involved in heavy anaerobic resistance exercises. This set is performed with a submaximum weight of at least of 80% of 1 RM to failure, i.e. until no more repetitions can be made. The structure of the sets and repetitions pattern is aimed at maximizing PAP and minimizing fatigue.

[0024]Another object of the invention is utilization of different exercise modes, such as eccentric, explosive, isometric, and mixed. Both strength of the muscles and physiological responses to the exercises in these modes differ and provide additional benefits to promote muscle growth.

[0025]One other object of the invention is a fitness method that can be used with a variety of free weights and machines. Short duration of the performance of the exercises and wide variability of applications provide additional benefits in overcoming known negative effects from resistance training, which include release of stress hormones, muscle damage, and overtraining.

[0026]Advantages of the present invention include recognition of effectiveness of high intensity training as a powerful stimulus to build muscle mass and short-term enhanced muscle performance after heavy preload. Another advantage is that the present invention can be used in any age group, for any level of training, and in either gender. Yet another advantage is acute neuromuscular and anabolic hormonal activation along with minimization of muscle damage due to increased intensity along with shortening the duration of the application of working load. The inventive method predominantly targets type II muscle fibers, which represent the largest component of human musculature and lean body mass that can be altered via physical exercises.

Problems solved by technology

Multi-set training sessions are usually monotonous, and overtraining is a common problem.

Although this phenomenon is strong in thick fast-twitch type II muscle fibers, it has never been utilized to develop training methods aimed at muscle growth.

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