Muscle Memory Training: How to Apply Cross Transference |
A recent study found that Cross transference strengthens nerves in both limbs, even though only one is being exercised (Journal of Applied Physiology, November 2005). Each muscle is made of millions of fibers, and each fiber is stimulated by a single nerve.
When you exercise, your brain sends messages along these nerves, telling only about five percent of the nerves to contract at the same time. With training, your brain learns to contract a greater percentage of muscle fibers simultaneously. The more you practice a specific exercise, the greater percentage of your muscle fibers you can contract at the same time.
When you stop exercising, your brain quickly loses its ability to contract as many fibers at the same time and you lose strength, endurance and coordination. However, if you continue to exercise one arm, your brain actually retains its ability to contract the fibers in the opposite arm. This concept applies only to opposite limbs; you can maintain strength in an injured arm by continuing to exercise the uninjured one, but exercising your legs will not strengthen your arms and vice versa.
So if you are a runner who injures a leg muscle, you can work the uninjured leg on resistance machines to keep up the strength of both legs. If you are a baseball pitcher, you can help to maintain strength in an injured arm by using your other arm to throw and do resistance exercises.
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Fitness Generator Training Exercise of
the Week:
Exercise Description:
1 leg bridge with leg rotation
Classification:
Balance
Instructions:
1. Lie on your back with one leg on top of the Swissball and the other leg in the air with a Single Grip handle ball attached.
2. Push with the foot on the ball to form a bridge.
3. Slowly rotate the weighted leg over top of the anchored leg maintain a good bridge.
4. Controlling your leg bring the weighted leg back to the starting position and repeat for the prescribed number of repetitions.
5. Repeat with the other leg.
Exercise Description:
1 leg bridge with leg rotation
Classification:
Balance
Instructions:
1. Lie on your back with one leg on top of the Swissball and the other leg in the air with a Single Grip handle ball attached.
2. Push with the foot on the ball to form a bridge.
3. Slowly rotate the weighted leg over top of the anchored leg maintain a good bridge.
4. Controlling your leg bring the weighted leg back to the starting position and repeat for the prescribed number of repetitions.
5. Repeat with the other leg.
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