Why lack of muscle activity is harmful. Why don't muscles grow? What is muscle weakness and muscle fatigue

You regularly visit the gym and train very hard, but for some reason you are not making progress. So much work and effort, but nothing to brag about!
If this sounds familiar, chances are you are making at least one of the mistakes described in this article. But the good news is that with a few simple steps, you can get back on the path to development and growth. So let's go!

Mistake #1: You don't change your rep range

The optimal rep range for hypertrophic training remains a topic of ongoing debate in the fitness world. And although studies do not give unambiguous results, practice shows that the average range of repetitions ( 6 - 12 reps per set) is generally optimal for muscle growth.

This method is sometimes referred to as "bodybuilding style training" as it provides the perfect combination of mechanical tension, muscle breakdown and metabolic stress, the three most important factors in hypertrophic progress. Unfortunately, most athletes believe that such a rep scheme must be strictly followed in each session, and therefore they regularly follow the same training patterns. And this is a completely wrong assumption.

It must be understood that muscle development is built on the foundation of strength. Therefore, it is necessary to include approaches with a small number of repetitions in the lesson ( 1 - 5 reps per set).

Stronger muscles allow you to use more weight, and this causes more muscle tension in the middle rep ranges, which stimulates hypertrophy. By increasing muscle tension without sacrificing metabolic stress, you create the conditions for active growth.

High Rep Sets - In Range from 15 to 25– also play a role in hypertrophic training. Provided that the training is carried out with a normal working weight, approaches with less intensity help to raise your lactate threshold - the limit beyond which lactic acid begins to quickly accumulate in the working muscle.

When a certain concentration is reached, lactic acid interferes with muscle contraction, thereby reducing the number of repetitions performed.

But here's the good news: High-rep exercises strengthen capillary walls and improve your muscles' ability to process lactic acid, which helps delay the accumulation of lactic acid in your tissues. As a result, the ability to maintain continuous tension in the muscle for longer is developed. In addition, tolerance to higher volumes of load develops, and this is a very important factor for hypertrophy.

Summarizing what has been said, we note that maximum muscle growth is achieved by periodically changing the range of repetitions. The easiest way to implement this rule is in a structured periodic program. It is applicable to both linear and wave periodization models, depending on your goals. However, whichever scheme you use, be sure to include the full range of load ranges.

Undeniably, the hypertrophic effect is best achieved by performing a medium number of repetitions per set, but high and low intensity are equally important for optimal muscle development.

Mistake #2: You're not getting enough load

Back in the 1970s, Arthur Jones popularized what he called High Intensity Muscle Building Training (HIT). The method is based on the assumption that one set of exercises is enough to stimulate muscle growth, provided that you perform it to complete muscle failure in the concentric phase of the movement.

According to the principle of HIT, doing additional sets is unnecessary, and perhaps even counterproductive for muscle growth. Other prominent leaders in the power "industry", such as Mike Mentzer and Ellington Darden, later followed Jones' example and applied HIT in practice, which led to its popularization. The method has many adherents up to the present day.

So, before you accuse me of being HIIT-hating, I readily admit that this is a perfectly valid training strategy. It is undeniable that it helps to build muscle well. And if you are limited in time, HIT will provide you with a productive and effective workout. And yet, if you are aiming for maximum hypertrophy, HIT will not bring the desired results. To do this, you need a higher load volume. Much higher.

Most studies regularly confirm that single approaches are inferior in effectiveness to multiple approaches. Published recently in a publication The Journal of Strength and Conditioning Research meta-analysis demonstrates that performing multiple sets of an exercise results in 46 % greater increase in strength and 40% greater weight gain compared to single approaches.

It remains unclear whether the high effectiveness of multiple approaches is due to longer muscle tension, muscle tissue destruction, metabolic stress, or a combination of several of these factors. But it is obvious that multiple approaches are necessary for the full disclosure of muscle potential. The problem, however, is that even if you do the exercises in several sets, this does not guarantee you a sufficient amount of training load.

The optimal number of approaches is a subjective value, and it depends on a number of individual factors, such as heredity, the regenerative ability of the body, training experience, diet and diet.

But personality is only part of the equation. The size of a particular muscle also matters. Large muscle groups (back and hips) need more work than small groups - arms and calves, which, by the way, also receive indirect load when performing multi-joint exercises.

Another important factor is the structure of your training program. Other things being equal, split programs provide more volume per muscle group than full body programs.

And if you are already following a split program, its composition also matters. That is, a three-day split will give a greater amount of load to each muscle group than a two-day one. Accordingly, it will be more correct to calculate the training volume in a weekly cycle, and not in each lesson.

Whatever weekly volume you're aiming for, the best results are achieved in a cyclic mode, where the number of sets is strategically distributed in the training cycle. It must be understood that frequently repeated sessions with a high volume of load will inevitably lead to overtraining.

Practice shows that overtraining is more determined by the volume of the load than by the intensity. Only competent periodization of classes will allow you to profitably receive a large amount of load, while avoiding the terrible state of overtraining.

We offer you an example of periodization, which is very effective. Let's say you set yourself a maximum weekly volume of 18-20 sets per muscle group. Take a full cycle for a three-month period in which you will do 8-10 sets per week in the first month, 14-16 sets per week in the second month, and in the last "shock" month - 18-20 sets per week. After that, let there be a short period of rest or active recovery. While the full process of supercompensation after a "shock" cycle usually takes one to two weeks, during this time your muscles can grow quite well.

Mistake #3: You are not adhering to the principle of specificity

Most bodybuilders want to not only build muscle, but also get rid of body fat in order to show its definition. At the initial stages of training, this task is quite feasible. Beginners without any problems can quickly build muscle mass and burn excess fat at the same time.

This achievement is also available to those who have a lot of excess weight - more than 10 kilograms, and to athletes who have had a long break in classes. Admittedly, pharmacology will also help you get big and lean in a short time.

But if you have been training for about a year, you do not have excess body fat, and you do not take anabolic steroids, it becomes extremely difficult to build muscle and burn fat while doing so. At a certain point, you will have to make a categorical choice.

If you want to build mass, then you need to focus on this, otherwise you will not achieve high results. And here you will have to reconsider the amount of aerobic exercise in your program.

The problem with parallel training, in which strength exercises are combined with aerobic exercises, is that it can interfere with the processes that stimulate anabolism. This phenomenon is explained by a hypothesis that states that endurance and strength exercises activate and suppress different catalytic compounds and signaling processes, and these reactions conflict with each other.

More specifically, aerobic exercise activates AMPK ( AMP-activated protein kinase), which is involved in the processes of carbohydrate and fat metabolism. And this, of course, promotes fat burning. However, AMPK also inhibits the activation of protein kinase B and mTOR signaling complexes, components of the anabolic process critical for protein synthesis and, as a result, muscle growth.

This does not mean that aerobic exercise should be completely abandoned. Although the hypothesis of mutual suppression of metabolic processes during strength and aerobic exercise looks convincing, a recent study has shown that it is oversimplified. Instead of inhibitions, adaptations develop over time between endurance and strength training, so there are cross-talk between metabolic processes.
Therefore, while frequent and prolonged aerobic training inhibits muscle growth, moderate cardio training will probably not have the same effect. In addition, cardio training is more beneficial than anything else for health and well-being.

So how do you determine the right amount of aerobic exercise? It's impossible to say exactly. As with other aspects of athletic exercise, individual response depends on many genetic and lifestyle factors. We must not forget that everyone has their own training limit, beyond which overtraining begins.

By adding aerobic exercise to your program, you increase your overall training stress. At some point, this stress will exceed the recovery capacity of the body and lead to overtraining. As a general guideline, we recommend devoting 20 to 30 minutes of aerobic training a day three days a week, but these numbers will fluctuate due to the individual characteristics of each athlete. Monitor your progress, note the slightest signs of overtraining, and edit your program as needed.

Mistake #4: You are not eating enough calories

This point is closely related to the third mistake. It is not uncommon for athletes to limit their calorie intake in an attempt to sculpt their muscles, but still want to build muscle mass and continue to train hard.

As mentioned earlier, building muscle and burning fat at the same time is an almost impossible task for well-trained "natural" bodybuilders. If you are in this category, you need to get plenty of calories to support muscle growth.

This rule is consistent with the first law of thermodynamics, which states that energy is neither produced nor destroyed, but only changes from one form to another. Simply put, if you consume more calories than you expend, then the excess energy will accumulate in the form of body weight.

Too fanatical bodybuilders may take this advice to eat everything that gets in their eyes. This approach was popular among old-school athletes who alternated between "gaining" and "losing" masses, eating incredible amounts of food to put on more weight, or embarking on extreme diets, up to complete starvation.

The problem with the method is that 75% of the weight gained is deposited in the form of adipose tissue. Of course, muscle mass also increases, but a significant amount of it undergoes catabolism in subsequent "lean" periods.

And if an athlete manages to keep half of the gained muscle mass, we can assume that he was lucky. Worse, repeated cycles of building and burning mass can shift the point of biological balance, leading to even more fat gain in subsequent cycles. Obviously, this is an unreasonable nutritional strategy.

So how many calories do you need to consume to build muscle without becoming like a sumo wrestler? As a general rule, one can take a number equal to 35–40 calories per 1 kg of body weight. If you weigh 90 kg, you need to consume 3200-3600 calories per day for mass gain.

While sticking to the recommended number of calories, monitor the results and adjust the diet according to the reactions of the body. If you are looking to gain muscle mass, normal gains would be 0.5–1 kg of body weight per month. A larger increase will mean that you are gaining excess fat.

Influence on the body of insufficient physical activity. Movement is the same physiological need for a living organism as the need for security or a sexual partner.

Failure to satisfy this need for a long time leads to the development of serious deviations in the state of health, premature aging and death. The vital need for movement has been proven in animal experiments. So, if rats (one of the most viable animals) are kept in conditions of complete immobility for 1 month, then 40% of the animals die. Under conditions of minimal physical movement, 20% of animals die. Chickens grown in conditions of immobilization in cramped cages and then released into the wild die after the slightest run around the yard.

There are two types of insufficient motor activity: hypokinesia - lack of muscle movements, hypodynamia - lack of physical tension. Usually, hypodynamia and hypokinesia accompany each other and act together, therefore they are replaced by one word (as you know, the concept of “physical inactivity” is most often used). These are atrophic changes in the muscles, general physical detraining, detraining of the cardiovascular system, a decrease in orthostatic stability, changes in the water-salt balance, changes in the blood system, bone demineralization, etc. Ultimately, the functional activity of organs and systems decreases, the activity of regulatory mechanisms that ensure their interconnection is disrupted, resistance to various adverse factors worsens; the intensity and volume of afferent information associated with muscle contractions decreases, coordination of movements is disturbed, muscle tone (turgor) decreases, endurance and strength indicators decrease. The most resistant to the development of hypodynamic signs are muscles of an antigravitational nature (neck, back). The abdominal muscles atrophy relatively quickly, which adversely affects the function of the circulatory, respiratory, and digestive organs.

The tone of the arterial and venous vessels is weakened, blood pressure falls, the supply of oxygen to tissues (hypoxia) and the intensity of metabolic processes (imbalances in the balance of proteins, fats, carbohydrates, water and salts) worsen. The vital capacity of the lungs and pulmonary ventilation, the intensity of gas exchange decreases. All this is due to the weakening of the relationship between motor and autonomic functions, the inadequacy of neuromuscular tension.

Thus, during physical inactivity in the body, a situation is created that is fraught with "emergency" consequences for its life.

If we add that the lack of the necessary systematic physical exercises is associated with negative changes in the activity of the higher parts of the brain, its subcortical structures and formations, then it becomes clear why the general defenses of the body decrease and fatigue occurs, sleep is disturbed, the ability to maintain high mental or physical performance.

The lack of motor activity in our country is typical for the majority of the urban population and, especially, for people engaged in mental activity. These include not only knowledge workers, but also schoolchildren and students whose main activity is study. According to the WHO (World Health Organization), in 1999 the number of people who actively and regularly exercise in developed countries (such as the USA, France, Germany, Sweden, Canada) is about 60%, in Finland - 70%, in Russia - only 6% (!). Some of the consequences that a long-term decrease in physical activity leads to: Degenerative-dystrophic changes develop in muscle cells (degenerative processes due to metabolic disorders), muscle mass decreases.

In this case, layers of adipose tissue may appear between the muscle fibers.

Muscle tone decreases, which leads to a violation of posture. Violation of posture, in turn, leads to displacement of internal organs. Externally, a decrease in muscle tone manifests itself in the form of muscle flabbiness. The load on the cardiovascular system decreases, which leads to a decrease in the mass of the heart muscle and disruption of the metabolic processes in the heart cells. The size of the heart decreases, the strength of the heart muscle decreases, the state of the vessels of the heart worsens.

These changes increase the risk of developing cardiac pathologies, including fatal heart attacks. The strength of the respiratory muscles and the functional state of the respiratory apparatus are reduced. Congestion develops in the lungs, which is a prerequisite for the development of inflammatory diseases. In severe cases, pulmonary insufficiency can develop, with even minor muscle efforts causing bouts of severe shortness of breath. Stagnation develops in the organs of the abdominal cavity, including the organs of the gastrointestinal tract, which leads to food retention in the stomach, disruption of the intestines, and increased processes of putrefaction.

These changes are accompanied by intoxication (poisoning) with putrefactive poisons and constipation. Weakness of the abdominal muscles (abdominal muscles, lateral surfaces of the body, back) leads to a decrease in intra-abdominal pressure. The risk of prolapse of the abdominal organs (for example, the kidneys) increases. The condition of the blood vessels worsens due to the lack of sufficient loads for them.

Small vessels that have fallen asleep at rest in a sedentary person are closed almost all the time, which leads to a decrease in their number. Reducing the number of reserve vessels reduces the overall reserves of the body. The poor condition of the vascular walls contributes to the development of varicose veins, atherosclerosis, hypertension and other pathologies. There is a decrease in the functions of the endocrine glands, including a decrease in the release of adrenaline, a hormone that helps to successfully overcome stressful conditions.

In a sedentary person, the need to stimulate the synthesis of adrenaline by artificial means increases with the help of smoking tobacco, drinking alcohol, and so on. A decrease in the load on the bone apparatus and a deterioration in their nutrition leads to the release of calcium from the bones, which violates their strength. As a result, the bones become susceptible to deformation under the influence of loads, for example, when carrying heavy loads. Stagnation develops in the pelvic organs with a violation of their function and, as a result, reproductive ability (the ability to produce healthy sex cells) decreases, sexual desire and potency decrease.

Sedentary and weakened women are characterized by severe pregnancy tolerance due to a decrease in the overall functional state of the body, a long duration of labor and a high risk of birth mortality, as well as poor health of the newborn child. The energy consumption of the body is significantly reduced and, as a result, the metabolic rate decreases, and body weight increases due to the fat component.

The rate of synthesis of substances decreases, respectively, the speed and intensity of self-renewal of body cells decreases. The processes of decomposition of substances can exceed the processes of their synthesis - a premature aging process is observed. A decrease in the impulses entering the central nervous system from working muscles reduces its tone and functional state. As a result, the working capacity of the brain decreases, including the lower functions of the brain (thinking, memory, attention, etc.). The deterioration of the functional state of the central nervous system reduces the quality of its trophic function - the function of controlling metabolic processes in all cells of the body.

The deterioration of control over the course of metabolism in the cells of the body leads to a decrease in the functional state of all organs and systems. The decrease in the functional state of the central nervous system is accompanied by a sharp increase in emotional excitability, which, in turn, contributes to the development of emotional stress, and later psychosomatic diseases. The state of the sense organs, especially the visual analyzer, as well as the vestibular apparatus worsens.

Coordination decreases, muscle sensitivity worsens (the ability to assess the position of the body and its individual parts in space, to determine the amount of muscle tension). A person is much worse able to control his movements.

Reduced control of the nervous system over the processes of cell metabolism and deterioration of blood supply to organs weaken the body's immunity. As a result, the body's resistance to the development of any kind of disease is reduced. In particular, a low level of immune control over cell division processes increases the risk of developing malignant tumors. The monotonous sedentary state of the body gradually leads to a smoothing of biological rhythms (daily changes in heart rate, temperature and other functions become less pronounced). As a result, sleep becomes weak, and during the period of wakefulness, there is low performance, lethargy, high fatigue, poor health and mood, and a constant desire to rest.

Irrational physiological changes during exercise lead to high fatigue even at low levels of physical stress. The level of vital activity of the organism as a biological system decreases. That is, the body moves to a new, lower level of functioning.

For example, the basal metabolism of a sedentary organism decreases by 10-20% (the basal metabolism is the energy expenditure of the body for the minimum necessary life functions: 1) metabolism in cells, 2) the activity of constantly working organs - respiratory muscles, heart, kidneys, brain , 3) maintaining a minimum level of muscle tone). This phenomenon is called “hypokinetic disease” “hypokinesia”. With a decrease in physical activity in the muscles, there is an increasing atrophy with structural and functional changes leading to progressive muscle weakness.

For example, due to the weakening of the muscles of the ligamentous and bone apparatus of the trunk, lower limbs, which cannot fully perform their function - holding the musculoskeletal system, postural disorders develop, deformation of the spine, chest, pelvis, etc., which entail a number of health disorders , which leads to a decrease in performance. Restriction of motor activity leads to changes in the functions of internal organs.

At the same time, the CCC is very vulnerable. The functional state of the heart worsens, the processes of biological oxidation are disturbed, which worsens tissue respiration. With a small load, oxygen deficiency develops. This leads to early pathology of the circulatory system, the development of atherosclerotic plaques, and rapid deterioration of the system. Particular attention should be paid to physical activity of schoolchildren. A necessary condition for the harmonious development of the student's personality is sufficient physical activity.

In recent years, due to the high study load at school and at home and other reasons, most schoolchildren have a deficit in the daily routine, insufficient physical activity, which causes the appearance of hypokinesia, which can cause a number of serious changes in the student's body. Studies by hygienists show that up to 82 - 85% of the daytime most students are in a static position (sitting). Even for younger schoolchildren, voluntary motor activity (walking, games) takes only 16-19% of the time of the day, of which only 1-3% falls on organized forms of physical education. The general motor activity of children with school entry falls by almost 50%, decreasing from the lower grades to the older ones.

It has been established that physical activity in grades 9-10 is less than in grades 6-7, girls take fewer steps per day than boys; there is more physical activity on Sundays than on school days. A change in the value of physical activity in different academic quarters was noted.

Motor activity of schoolchildren is especially low in winter; it increases in spring and autumn. Schoolchildren not only have to limit their natural motor activity, but also maintain a static position that is uncomfortable for them for a long time, sitting at a desk or study table. A little mobile position at a desk or desk affects the functioning of many systems of the student's body, especially the cardiovascular and respiratory systems.

With prolonged sitting, breathing becomes less deep, metabolism decreases, blood stagnation occurs in the lower extremities, which leads to a decrease in the efficiency of the whole organism and especially the brain: attention decreases, memory weakens, coordination of movements is disturbed, and the time of mental operations increases. The negative consequences of hypokinesia are also manifested in the resistance of the young organism to “colds and infectious diseases”, prerequisites are created for the formation of a weak, untrained heart and the subsequent development of the insufficiency of the cardiovascular system.

Hypokinesia on the background of excessive nutrition with a large excess of carbohydrates and fats in the daily diet can lead to obesity. Sedentary children have very weak muscles. They are unable to maintain the body in the correct position, they develop poor posture, a stoop is formed. Quite interesting observations have been published in the press on the effect of restriction of motor activity on the physical development of a young organism.

Scientists have found that 6 - 7 year old children already accepted to school lag behind in height and body weight and brains from their peers who do not attend educational institutions. The difference by the end of the year is significant: in boys, the difference in height is 3.2 cm in body weight 700 g. And for girls - 0.9 cm and 1 kg, respectively. 300 gr. The only way to neutralize the negative phenomenon that occurs in schoolchildren during prolonged intense mental work is an active rest from school and organized physical activity.

The motor mode of the student is mainly composed of morning physical exercises, outdoor games at school breaks, physical education lessons, classes in clubs and sports sections, walks before bedtime, and active rest on weekends. With systematic physical education and sports, there is a continuous improvement of the organs and systems of the human body.

This is mainly the positive impact of physical culture on health promotion. The average indicators of growth and development, as well as some functional indicators of young athletes are significantly higher than those of their peers who do not go in for sports: the body length of boys 16-17 years old is 5.7-6 cm more; body weight is 8-8.5 kg , and the circumference of the chest by 2.5 - 5 cm, the force of compression of the hand - by 4.5 - 5.7 kg, the vital capacity of the lungs - by 0.5 - 1.4 liters.

The following observations are described in the literature: in schoolchildren not engaged in physical exercises, the backbone strength increased by 8.7 kg during the year; adolescents of the same age who were engaged in physical culture by 13 kg, and those who were engaged, in addition to physical education lessons, also in sports by 23 kg. A clear explanation of this is given by the following experiment. When examining a section of the animal's muscles under a microscope, it was found that in one square mm of a muscle at rest, there are from 30 to 60 capillaries.

On the same site after enhanced physical. muscle work, there were up to 30,000 capillaries, that is, ten times more. In addition, each capillary increased by almost 2 times in diameter. This indicates that at rest they do not participate in blood circulation, and during muscle exercise the capillaries are filled with blood and contribute to the supply of nutrients to the muscles. Thus, the metabolism during muscular work increases many times over in comparison with the state of rest. Muscles make up 40 to 56% of a person's body weight, and one can hardly expect good health if a good half of the cells that make up the body are not adequately nourished and do not have good performance. Under the influence of muscular activity, the harmonious development of all parts of the central nervous system occurs.

It is important that the physical The loads were systematic, varied and did not cause overwork. The higher part of the nervous system receives signals from the sense organs and from the skeletal muscles. The cerebral cortex processes a huge flow of information and carries out precise regulation of the body's activities.

If you look at a thinking schoolboy, you can see how all the muscles of his face and arms of the body are collected. Mental work requires the mobilization of muscle efforts, as signals from the muscles activate the activity of the brain. Reduced physical activity leads to diseases (heart attack, hypertension, obesity, etc.). For example, in people of mental labor, a heart attack occurs 2-3 more often than in people of physical labor. Pathological changes in the body develop not only in the absence of movement, but even with a normal lifestyle, but when the motor regime does not correspond to the genetic program “conceived” by nature.

Lack of physical activity leads to metabolic disorders, impaired resistance to hypoxia (lack of oxygen). A person's ability to resist physical inactivity - the lack of muscle activity - is far from unlimited. Already after one or two weeks of bed rest, even in perfectly healthy people, there is a significant decrease in muscle strength, a disorder in the coordination of movements, and a decrease in endurance.

The negative consequences of hypodynamia extend to many functions of the body, even those not related to muscle work, movement. For example, a lack of nerve impulses contributes to the development of inhibitory processes in the brain, which worsens its activity, which controls the work of internal organs. As a result of their functioning, the interaction of these organs is gradually disrupted.

Previously, it was believed that physical exercises affect mainly the neuromuscular (or motor) apparatus, and changes in metabolism, circulatory, respiratory and other systems can be considered as secondary, secondary. Recent studies in medicine have refuted these ideas. It was shown that during muscular activity a phenomenon called motor-visceral reflexes occurs, that is, impulses from working muscles are addressed to internal organs. This allows us to consider physical exercises as a lever that acts through the muscles on the level of metabolism and the activity of the most important functional systems of the body. Muscular activity is given one of the leading places in the prevention of cardiovascular diseases and other organs.

From what has been said, it clearly follows that a long-term inactive person is a sick person, or a person who will inevitably become sick. Mental performance. Fatigue and its prevention. The working capacity of a person is determined by his resistance to various types of fatigue - physical, mental, etc. and is characterized by the duration of the high-quality performance of the corresponding work.

Mental performance of students, for example, is determined by the success of mastering the educational material. Mental performance largely depends on the state of psychophysiological qualities of students. These include general endurance, including physical endurance, quickness of mental activity, the ability to switch and distribute, concentration and stability of attention, and emotional stability.

The state of health of students, their resistance to adverse environmental influences is important for successful vocational training. Mental performance is not constant, it changes throughout the working day. At the beginning, it is low (the period of work-in), then it rises and remains at a high level for some time (the period of stable performance), after which it decreases (the period of uncompensated fatigue). This change in mental performance can be repeated twice a day. Mental performance of a person largely depends on the time of day.

The daily physiological rhythm of the functions of the body's systems determines the increased intensity of the activity of organs and systems in the daytime and reduced - at night. Mental performance also changes during the week. On Monday there is a stage of working out, on Tuesday, Wednesday and Thursday - high performance, and developing fatigue falls on Friday and Saturday.

That is why on Sunday you should pay more attention to physical training and sports. They reduce fatigue. What is fatigue? Fatigue is a physiological state of the body, manifested in a temporary decrease in its performance as a result of the work done. The leading causes of fatigue are violations in the coherence of the functioning of organs and systems. So, the metabolism in the peripheral neuromuscular apparatus is disturbed, the activity of enzymatic systems is inhibited, the excitability and conductivity of signals decrease, biochemical and biophysical changes in the receptive and contractile elements of the muscle structure occur. In the endocrine system, either hyperfunction is observed during emotional stress, or hyperfunction during prolonged and debilitating muscle work.

Disturbances in the vegetative systems of respiration and circulation are associated with a weakening of the contractility of the muscles of the heart and muscles of the external respiration apparatus.

The oxygen-transport function of the blood deteriorates. Thus, fatigue is a most complex physiological process that begins in the higher parts of the nervous system and spreads to other body systems. There are subjective and objective signs of fatigue. Fatigue is usually preceded by a feeling of tiredness. Fatigue is a signal that warns the body about disorganization in the primary activity of the cerebral cortex.

Feelings associated with fatigue include: hunger, thirst, pain, etc. The importance of knowing the degree of fatigue in various types of mental labor can be judged from the fact that every fourth worker in the country is engaged in mental labor. There are many types of mental work. They differ in the organization of the labor process, the uniformity of the load, the degree of neuro-emotional stress. Representatives of mental labor are united in separate groups.

There are seven such groups: Engineers, economists, accountants, office workers, etc. They perform work mainly according to a previously developed algorithm. The work takes place in favorable conditions, a slight neuro-emotional stress; Heads of institutions and enterprises of large and small teams, teachers of secondary and higher schools. They are characterized by the irregularity of the load, the need to make non-standard decisions. Scientists, designers, creative workers, writers, artists.

Their work is characterized by the creation of new algorithms, which increases the degree of neuro-emotional stress. A group of people working with machines, equipment. The so-called operator work. High concentration of attention, instant reaction to signals. Different degrees of mental and neuro-emotional stress. Type-setters, controllers, assemblers, etc. They are characterized by high neuro-emotional stress and local muscle tension. Medical workers.

Their work is associated with great responsibility and high neuro-emotional stress, especially for surgeons and ambulance workers. This group includes students and students of various educational institutions. Their work requires memory, attention, thought processes, because. they constantly perceive new and in large quantities information. They are characterized by limitation of motor activity, great tension of the higher parts of the central nervous system, mental and emotional stress. 3. The value of physical culture for the prevention of hypodynamia Sufficient physical activity is a necessary condition for the harmonious development of the individual.

Physical exercise contributes to the good functioning of the digestive organs, helping the digestion and absorption of food, activates the activity of the liver and kidneys, improves the endocrine glands: thyroid, genital, adrenal glands, which play a huge role in the growth and development of a young organism. Under the influence of physical activity, the heart rate increases, the heart muscle contracts more strongly, and the release of blood into the main vessels by the heart increases.

Constant training of the circulatory system leads to its functional improvement. In addition, during work, the blood that does not circulate through the vessels in a calm state is included in the bloodstream. The involvement of a large mass of blood in the circulation not only trains the heart and blood vessels, but also stimulates blood formation. Physical exercise increases the body's need for oxygen.

As a result, the “vital capacity” of the lungs increases, the mobility of the chest improves. In addition, the complete expansion of the lungs eliminates congestion in them, the accumulation of mucus and sputum, i.e. serves as a prevention of possible diseases. The lungs during systematic physical exercises increase in volume, breathing becomes rarer and deeper, which is of great importance for ventilation of the lungs. Physical exercise also causes positive emotions, cheerfulness, creates a good mood.

Therefore, it becomes clear why a person who has known the “taste” of physical exercises and sports strives for regular exercise. The mechanism of the protective action of intense physical exercise lies in the genetic code of the human body. Skeletal muscles, which on average make up 40% of body weight (in men), are genetically programmed by nature for hard physical work. “Motor activity is one of the main factors that determine the level of metabolic processes of the body and the state of its bone, muscle and cardiovascular systems,” wrote Academician VV Parin (1969). Human muscles are a powerful generator of energy.

They send a strong stream of nerve impulses to maintain the optimal tone of the central nervous system, facilitate the movement of venous blood through the vessels to the heart (“muscle pump”), and create the necessary tension for the normal functioning of the motor apparatus. According to the "energy rule of skeletal muscles" by I. A. Arshavsky, the energy potential of the body and the functional state of all organs and systems depend on the nature of the activity of skeletal muscles. The more intense the motor activity within the boundaries of the optimal zone, the more fully the genetic program is implemented and the energy potential, functional resources of the body and life expectancy increase.

Distinguish between the general and special effects of physical exercise, as well as their indirect effect on risk factors.

The most common effect of training is the energy consumption, which is directly proportional to the duration and intensity of muscle activity, which makes it possible to compensate for the energy deficit. It is also important to increase the body's resistance to the action of adverse environmental factors: stressful situations, high and low temperatures, radiation, trauma, hypoxia. As a result of an increase in nonspecific immunity, resistance to colds also increases.

However, the use of extreme training loads required in professional sports to achieve the "peak" of sports form often leads to the opposite effect - suppression of immunity and increased susceptibility to infectious diseases. A similar negative effect can be obtained in mass physical culture with an excessive increase in load. The special effect of health training is associated with an increase in the functionality of the cardiovascular system.

It consists in economizing the work of the heart at rest and increasing the reserve capacity of the circulatory apparatus during muscle activity. One of the most important effects of physical training is a decrease in the heart rate at rest (bradycardia) as a manifestation of the economization of cardiac activity and a lower myocardial oxygen demand. Increasing the duration of the diastole (relaxation) phase provides more beds and a better supply of oxygen to the heart muscle.

With the growth of fitness (as the level of physical performance increases), there is a clear decrease in all major risk factors - cholesterol in the blood, blood pressure and body weight. Special mention should be made of the influence of health-improving physical culture on the aging body. Physical culture is the main means of delaying age-related deterioration of physical qualities and a decrease in the adaptive abilities of the organism as a whole and the cardiovascular system in particular, which are inevitable in the process of involution.

Age-related changes are reflected both in the activity of the heart and in the state of peripheral vessels. With age, the ability of the heart to maximum stress decreases significantly, which manifests itself in an age-related decrease in the maximum heart rate. Adequate physical training, health-improving physical culture can largely stop age-related changes in various functions.

At any age, with the help of training, you can increase aerobic capacity and endurance levels - indicators of the biological age of the body and its viability. Thus, the health-improving effect of mass physical culture is associated primarily with an increase in the aerobic capacity of the body, the level of general endurance and physical performance. An increase in physical performance is accompanied by a preventive effect on risk factors for cardiovascular diseases: a decrease in body weight and fat mass, blood cholesterol levels, a decrease in blood pressure and heart rate.

In addition, regular physical training can significantly slow down the development of age-related changes in physiological functions, as well as degenerative changes in various organs and systems (including the delay and reverse development of atherosclerosis). In this regard, the musculoskeletal system is no exception. Performing physical exercises has a positive effect on all parts of the motor apparatus, preventing the development of degenerative changes associated with age and physical inactivity.

The mineralization of bone tissue and the calcium content in the body increase, which prevents the development of osteoporosis. The flow of lymph to the articular cartilage and intervertebral discs increases, which is the best way to prevent arthrosis and osteochondrosis. All these data testify to the invaluable positive impact of health-improving physical culture on the human body.

In the life conditions of the school, the importance of physical education and the formation of a comprehensively and harmoniously developed personality - a graduate of the school with a high degree of readiness for professional activity increases. Regular classes in a variety of physical exercises and sports in the educational process at school give the body an additional margin of safety, increasing the body's resistance to a wide variety of environmental factors.

Physical culture and sports in the educational process are used as a means of active development of individual and professionally significant qualities for students, they are used as a means of achieving their physical improvement, as a means of social development of future specialists. The combination of physical training of the body and an increase in the body's neuro-emotional stress in the context of intensified production and an accelerating rhythm of life leads to premature fatigue, errors in production activities, which are more serious, the more complex equipment a person controls, fatigue is a phenomenon common to the entire living world. . Fatigue in a healthy and normal person is a decrease in the functional ability of the organs and systems of the body, caused by excessive work and accompanied by a characteristic feeling of malaise, leading to various diseases and even early disability. A direct relationship has been established between the academic performance of schoolchildren and their physical development, and although a significant part of people do not find a direct relationship between educational grades and the amount of physical activity in a university, it exists.

The mechanism of such a relationship can be roughly compared with the action of inertial weights (due to inertia, they do not immediately outweigh in one direction or another). In inertial weights, training and physical exercises and sports, it is important to take into account the influence of two generalizing factors: accumulation and the inevitability of the manifestation of changes. These factors can have both positive and negative effects.

The positive effect is that with regular physical education and sports, long-term reserves of volitional qualities, resistance to stress, and mental performance are accumulated.

All this inevitably leads to an increase in the effectiveness of training at the university. The negative effect is that the neglect of physical activity leads to the accumulation of risk factors, and this will inevitably manifest itself sooner or later in diseases, a decrease in mental and physical performance, and learning difficulties.

In the works of many foreign and domestic scientists, it is shown that physically more developed people performed theoretical and practical tasks in the studied disciplines faster and better, made fewer mistakes, and recovered faster after intense mental work. “The outstanding Russian physiologist N. E. Vvedensky wrote that every young organism under normal conditions carries a reserve of strength and inclinations.

Usually only a part of these forces and inclinations is actually realized and used in later life, and in most cases only an insignificant part. The urgent question is how to use to the fullest extent possible the rich reserve of forces that is inherent in our body. Doctors recommend starting exercise with infants. For this, unconditioned reflexes can be used. Useful and passive movements, massage - they favor the physical development of the child. It should be noted that the physical and mental development of young children goes in parallel. Mastering movements, feeling objects with hands stimulate the development of speech centers. The formation of voluntary movements of the child is of great importance in motor activity.

The newborn has a complex of conditioned and unconditioned reflexes, which ensures his survival in the first weeks of life. With the development and maturation of the nervous system, target, voluntary movements are formed on the basis of this complex.

The child begins to follow the movement of a bright toy, learns to touch it and push it away, and then grab it. It is not difficult to see in this the manifestation of orienting reflexes, which animals also have. The main goal of physical education in preschool age is to develop and improve walking, running, climbing. Charging, outdoor games involve a large number of muscles, improve coordination of movements.

Exercises related to emphasis, hanging, designed to develop strength and endurance, are not recommended. The ball game develops the eye well. Preschoolers benefit from games where you need to roll the ball to a partner, middle-aged preschoolers use games in which you need to throw the ball, older preschoolers find it useful to throw the ball from a certain distance. Toddlers 4 - 6 years old can be taught swimming, skiing, skating, cycling. In games that are recommended for younger students.

They improve their motor skills by complicating those exercises that were previously performed. At the same time, great attention should be paid to correct posture and the prevention of flat feet. Of great importance in the initial physical training are exercises that allow you to improve muscle feeling. A trained person, unlike an untrained one, is able to feel the work of muscle groups that perform auxiliary movements. Untrained people are not capable of this.

Usually, target movements are well understood and auxiliary ones are poorly understood. Games are useful for younger students, where it is necessary to dose efforts - to work out the pace of movement, scope, degree of relaxation and muscle contraction. Then the speed of movements and their complexity gradually increase. When playing with children in grades 4-7, it is useful to master the correct technique of movement in difficult conditions. They can also use sports equipment, but it is useful to limit power loads. Guys of this age can burn well.

Sawing, knitting, sewing, running short distances, participating in ski races, but it is better to start strength gymnastics at a later age. Schoolchildren in grades 8-10 can practice almost all sports. During this period, the skeleton develops intensively in adolescents, muscle mass increases, sports and labor skills are quite easily formed. Those who have completed the necessary training are allowed to work in agricultural production. But it must be borne in mind that endurance, as a rule, lags behind strength, so rapid fatigue is possible, especially during unusual work.

Each profession requires the assimilation of not only a certain amount of knowledge, but also production skills. In adolescence, they are acquired much easier than after 20 years. Therefore, sets in vocational schools, where students are required to master the methods of rational labor on machine tools, instruments, etc., are expedient after the 8th grade. When choosing the types of physical culture, sports and professional specialization, one should take into account the individual characteristics of people and their gender. Boys usually cope with intense power loads more easily, since they have a greater range of motion and strength, but they are inferior to girls in flexibility, endurance, and stability of attention in a monotonous environment. Exercises for the development of endurance and speed, accuracy of coordination and movements can be performed by both boys and girls, strength gymnastics is recommended for boys, and exercises for the development of flexibility - for girls. Physical culture helps to avoid diseases such as curvature of the spine and flat feet.

Posture is the habitual position of the human body when standing, walking, sitting. It depends on the curves of the spine, the tilt of the pelvis and the development of the muscles of the trunk.

Physiological curves of the spine are formed by 6-7 years of age. With correct posture, the head and torso are on the same vertical line, the shoulders are deployed and slightly lowered, the shoulder blades are pressed, the chest is slightly convex, the stomach is retracted.

Curvature of the spine is normal. Most often, a violation of posture occurs due to improper sitting: they bend too low over the table, bend the torso to the side. But it also happens that bad posture is developed consciously. Thus, it seems to some that the tense posture of the body is a sign of courage. Here they stand, legs wide apart, leaning forward. Due to muscle tension, freedom of movement, ease, a combination of smartness and flexibility are lost. Even poorly chosen exercises can lead to violations of posture.

If not all the muscles of the trunk, arms, back are involved in the work, then the symmetry of movements is violated, and this may affect the spine and shoulder girdle. Flat feet is a deformity of the foot, in which its arches are flattened. With transverse flat feet, the leg rests on all metatarsal bones, and not on the first and fifth, as it should be normal. With longitudinal flat feet, the longitudinal arch of the foot is flattened. The cause of the disease can be improperly selected shoes, prolonged walking or standing, leg disease with impaired blood circulation. With flat feet, the muscular and ligamentous apparatus of the foot suffers, it flattens out, swells.

The heels turn to the side, the thumbs turn towards the little finger and deform the rest. The disease manifests itself as aching pains in the foot, leg muscles, lower back, and thigh. Walk is disturbed. Walking barefoot, properly selected shoes, special exercises contribute to the prevention of flat feet.

Considering physical exercises as one of the main means of optimizing motor activity, it should be recognized that at the present stage, the real physical activity of the population does not meet the adult social demands of the physical culture movement and does not guarantee an effective increase in the physical condition of the population. Systems of specially organized forms of muscular activity, which provide for an increase in physical condition to the proper level (“condition”), are called “conditional training” or “improving”. The methods of such training vary in frequency, power and volume.

There are three methods of such training: The first method involves the predominant use of exercises of a cyclic nature (walking, running, swimming, cycling), carried out continuously for 30 minutes or more. The second method involves the use of exercises of a speed-strength nature (running uphill, sports games, exercises with pull-backs, resistance, simulators), work activities from 15 seconds to 3 minutes with a number of repetitions of 3-5 times with periods of rest.

The third method uses an integrated approach to the use of physical exercises that stimulate both aerobic and anaerobic performance, improving motor qualities.

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motor activity hypokinesia hypodynamia

Movement is the same physiological need for a living organism as the need for security or a sexual partner. Failure to satisfy this need for a long time leads to the development of serious deviations in the state of health, premature aging and death.

The vital need for movement has been proven in animal experiments. So, if rats (one of the most viable animals) are kept in conditions of complete immobility for 1 month, then 40% of the animals die. Under conditions of minimal physical movement, 20% of animals die.

Chickens grown in conditions of immobilization in cramped cages and then released into the wild die after the slightest run around the yard.

There are two types of insufficient physical activity:

- hypokinesia - lack of muscle movements,
- hypodynamia - lack of physical tension.

Usually, hypodynamia and hypokinesia accompany each other and act together, therefore they are replaced by one word (as you know, the concept of “physical inactivity” is most often used).

These are atrophic changes in the muscles, general physical detraining, detraining of the cardiovascular system, a decrease in orthostatic stability, changes in the water-salt balance, changes in the blood system, bone demineralization, etc. Ultimately, the functional activity of organs and systems decreases, the activity of regulatory mechanisms that ensure their interconnection is disrupted, resistance to various adverse factors worsens; the intensity and volume of afferent information associated with muscle contractions decreases, coordination of movements is disturbed, muscle tone (turgor) decreases, endurance and strength indicators decrease.

The most resistant to the development of hypodynamic signs are muscles of an antigravitational nature (neck, back). The abdominal muscles atrophy relatively quickly, which adversely affects the function of the circulatory, respiratory, and digestive organs.

Under conditions of hypodynamia, the strength of heart contractions decreases due to a decrease in venous return to the atria, the minute volume, heart mass and its energy potential decrease, the heart muscle weakens, and the amount of circulating blood decreases due to its stagnation in the depot and capillaries. The tone of the arterial and venous vessels is weakened, blood pressure falls, the supply of oxygen to tissues (hypoxia) and the intensity of metabolic processes (imbalances in the balance of proteins, fats, carbohydrates, water and salts) worsen.

The vital capacity of the lungs and pulmonary ventilation, the intensity of gas exchange decreases. All this is due to the weakening of the relationship between motor and autonomic functions, the inadequacy of neuromuscular tension. Thus, during physical inactivity in the body, a situation is created that is fraught with "emergency" consequences for its life. If we add that the lack of the necessary systematic physical exercises is associated with negative changes in the activity of the higher parts of the brain, its subcortical structures and formations, then it becomes clear why the general defenses of the body decrease and fatigue occurs, sleep is disturbed, the ability to maintain high mental or physical performance.

According to the WHO (World Health Organization), in 1999 the number of people who actively and regularly exercise in developed countries (such as the USA, France, Germany, Sweden, Canada) is about 60%, in Finland - 70%, in Russia - only 6% S.L. Axelrod Sport and health. Moscow: Enlightenment, 1987, 128 p.

Some consequences resulting from a long-term decrease in physical activity See Kolesov V.D., Mash R.D. Fundamentals of hygiene and sanitation. Textbook for 9-10 cells. M.: Education, 1989. 191 p., p. 25-33:

Degenerative-dystrophic changes develop in muscle cells (degeneration processes due to metabolic disorders), muscle mass decreases. In this case, layers of adipose tissue may appear between the muscle fibers.

The load on the cardiovascular system decreases, which leads to a decrease in the mass of the heart muscle and disruption of the metabolic processes in the heart cells. The size of the heart decreases, the strength of the heart muscle decreases, the state of the vessels of the heart worsens. These changes increase the risk of developing cardiac pathologies, including fatal heart attacks.

The strength of the respiratory muscles and the functional state of the respiratory apparatus are reduced. Congestion develops in the lungs, which is a prerequisite for the development of inflammatory diseases. In severe cases, pulmonary insufficiency can develop, with even minor muscle efforts causing bouts of severe shortness of breath.

Stagnation develops in the organs of the abdominal cavity, including the organs of the gastrointestinal tract, which leads to food retention in the stomach, disruption of the intestines, and increased processes of putrefaction. These changes are accompanied by intoxication (poisoning) with putrefactive poisons and constipation.

Weakness of the abdominal muscles (abdominal muscles, lateral surfaces of the body, back) leads to a decrease in intra-abdominal pressure. The risk of prolapse of the abdominal organs (for example, the kidneys) increases.

The condition of the blood vessels worsens due to the lack of sufficient loads for them. Small vessels that have fallen asleep at rest in a sedentary person are closed almost all the time, which leads to a decrease in their number. Reducing the number of reserve vessels reduces the overall reserves of the body. The poor condition of the vascular walls contributes to the development of varicose veins, atherosclerosis, hypertension and other pathologies.

There is a decrease in the functions of the endocrine glands, including a decrease in the release of adrenaline, a hormone that helps to successfully overcome stressful conditions. In a sedentary person, the need to stimulate the synthesis of adrenaline by artificial means increases with the help of smoking tobacco, drinking alcohol, and so on.

A decrease in the load on the bone apparatus and a deterioration in their nutrition leads to the release of calcium from the bones, which violates their strength. As a result, the bones become susceptible to deformation under the influence of loads, for example, when carrying heavy loads.

Stagnation develops in the pelvic organs with a violation of their function and, as a result, reproductive ability (the ability to produce healthy sex cells) decreases, sexual desire and potency decrease.

The energy consumption of the body is significantly reduced and, as a result, the metabolic rate decreases, and body weight increases due to the fat component.

A decrease in the impulses entering the central nervous system from working muscles reduces its tone and functional state. As a result, the working capacity of the brain decreases, including the lower functions of the brain (thinking, memory, attention, etc.).

The deterioration of the functional state of the central nervous system reduces the quality of its trophic function - the function of controlling metabolic processes in all cells of the body. The deterioration of control over the course of metabolism in the cells of the body leads to a decrease in the functional state of all organs and systems.

The decrease in the functional state of the central nervous system is accompanied by a sharp increase in emotional excitability, which, in turn, contributes to the development of emotional stress, and later psychosomatic diseases.

The state of the sense organs, especially the visual analyzer, as well as the vestibular apparatus worsens. Coordination decreases, muscle sensitivity worsens (the ability to assess the position of the body and its individual parts in space, to determine the amount of muscle tension). A person is much worse able to control his movements.

The monotonous sedentary state of the body gradually leads to a smoothing of biological rhythms (daily changes in heart rate, temperature and other functions become less pronounced). As a result, sleep becomes weak, and during the period of wakefulness, there is low performance, lethargy, high fatigue, poor health and mood, and a constant desire to rest.

The performance of the whole organism decreases, the “physiological cost of the load” increases, that is, the same load by a person with prolonged low physical activity will cause more stress in the functioning of the organs that provide it (heart, respiratory system, etc.). In addition, in long-term physically inactive people, physiological changes during exercise are irrational. Irrational physiological changes during exercise lead to high fatigue even at low levels of physical stress. The level of vital activity of the organism as a biological system decreases. That is, the body moves to a new, lower level of functioning. For example, the basal metabolism of a sedentary organism decreases by 10-20% (the basal metabolism is the energy expenditure of the body for the minimum necessary life functions: 1) metabolism in cells, 2) the activity of constantly working organs - respiratory muscles, heart, kidneys, brain , 3) maintaining a minimum level of muscle tone).

This phenomenon is called “hypokinetic disease” “hypokinesia”.

With a decrease in physical activity in the muscles, there is an increasing atrophy with structural and functional changes leading to progressive muscle weakness. For example, due to the weakening of the muscles of the ligamentous and bone apparatus of the trunk, lower limbs, which cannot fully perform their function - holding the musculoskeletal system, postural disorders develop, deformity of the spine, chest, pelvis, etc., which entail a number of health problems, which leads to a decrease in performance. Restriction of motor activity leads to changes in the functions of internal organs. At the same time, the CCC is very vulnerable. The functional state of the heart worsens, the processes of biological oxidation are disturbed, which worsens tissue respiration. With a small load, oxygen deficiency develops. This leads to early pathology of the circulatory system, the development of atherosclerotic plaques, and rapid deterioration of the system.

Particular attention should be paid to physical activity of schoolchildren.

A necessary condition for the harmonious development of the student's personality is sufficient physical activity. In recent years, due to the high study load at school and at home and other reasons, most schoolchildren have a deficit in the daily routine, insufficient physical activity, which causes the appearance of hypokinesia, which can cause a number of serious changes in the student's body.

Studies of hygienists show that up to 82 - 85% of the daytime most students are in a static position (sitting). Even for younger schoolchildren, voluntary motor activity (walking, games) takes only 16-19% of the time of the day, of which only 1-3% falls on organized forms of physical education. The general motor activity of children with school entry falls by almost 50%, decreasing from the lower grades to the older ones. It has been established that motor activity in grades 9-10 is less than in grades 6-7, girls take fewer steps per day than boys; there is more physical activity on Sundays than on school days. A change in the value of physical activity in different academic quarters was noted. Motor activity of schoolchildren is especially low in winter; it increases in spring and autumn.

Schoolchildren not only have to limit their natural motor activity, but also maintain a static position that is uncomfortable for them for a long time, sitting at a desk or study table.

A little mobile position at a desk or desk affects the functioning of many systems of the student's body, especially the cardiovascular and respiratory systems. With prolonged sitting, breathing becomes less deep, metabolism decreases, blood stagnation occurs in the lower extremities, which leads to a decrease in the efficiency of the whole organism and especially the brain: attention decreases, memory weakens, coordination of movements is disturbed, and the time of mental operations increases.

The negative consequence of hypokinesia is also manifested in the resistance of the young organism to “colds and infectious diseases”, prerequisites are created for the formation of a weak, untrained heart and the subsequent development of the insufficiency of the cardiovascular system. Hypokinesia against the background of measured nutrition with a large excess of carbohydrates and fats in the daily diet can lead to obesity.

Sedentary children have very weak muscles. They are unable to maintain the body in the correct position, they develop poor posture, a stoop is formed.

Quite interesting observations have been published in the press on the effect of restriction of motor activity on the physical development of a young organism. Scientists have found that 6 - 7 year old children who have already been admitted to school lag behind in height and body weight and brains from their peers who do not attend educational institutions. The difference by the end of the year is significant: in boys, the difference in height is 3.2 cm in body weight 700 g. And for girls - 0.9 cm and 1 kg, respectively. 300 gr.

The only way to neutralize the negative phenomenon that occurs in schoolchildren during prolonged and intense mental work is active rest from school and organized physical activity.

The motor mode of the student consists mainly of morning physical exercises, outdoor games at school breaks, physical education lessons, classes in circles and sports sections, walks before going to bed, active rest on weekends.

With systematic physical education and sports, there is a continuous improvement of organs and systems of the human body. This is mainly the positive impact of physical culture on health promotion.

The average indicators of growth and development, as well as some functional indicators of young athletes are significantly higher than those of their peers who do not go in for sports: the body length of boys 16-17 years old is 5.7-6 cm more, body weight is 8-8.5 kg, and the circumference of the chest by 2.5 - 5 cm, the force of compression of the hand - by 4.5 - 5.7 kg, the vital capacity of the lungs - by 0.5 - 1.4 liters.

The following observations are described in the literature: in schoolchildren who go in for physical exercises, the backbone strength increased by 8.7 kg during the year; in adolescents of the same age who were engaged in physical culture - by 13 kg., and in those who were engaged, in addition to physical education lessons, also in sports by 23 kg. A clear explanation of this is given by the following experiment. When examining a section of the animal's muscles under a microscope, it was found that in one square mm of a muscle at rest, there are from 30 to 60 capillaries. On the same site after enhanced physical. muscle work, there were up to 30,000 capillaries, that is, ten times more. In addition, each capillary increased by almost 2 times in diameter. This indicates that at rest they do not participate in blood circulation, and during muscle exercise the capillaries are filled with blood and contribute to the supply of nutrients to the muscles. Thus, the metabolism during muscular work increases many times over in comparison with the state of rest.

Muscles make up 40 to 56% of a person's body weight, and one can hardly expect good health if a good half of the cells that make up the body are not adequately nourished and do not have good performance.

Under the influence of muscular activity, the harmonious development of all parts of the central nervous system occurs. It is important that the physical The loads were systematic, varied and did not cause overwork. The higher part of the nervous system receives signals from the sense organs and from the skeletal muscles. The cerebral cortex processes a huge flow of information and carries out precise regulation of the body's activities.

Physical exercises have a beneficial effect on the development of such functions of the nervous system as strength, mobility and balance of nervous processes. Even intense mental activity is impossible without movement. So the student sat down and thought about a difficult task and suddenly felt the need to walk around the room - it is easier for him to work, to think. If you look at a thinking schoolboy, you can see how all the muscles of his face and arms of the body are collected. Mental work requires the mobilization of muscle efforts, as signals from the muscles activate the activity of the brain.

Reduced physical activity leads to diseases (heart attack, hypertension, obesity, etc.). For example, in people of mental labor, a heart attack occurs 2-3 more often than in people of physical labor.

Pathological changes in the body develop not only in the absence of movement, but even with a normal lifestyle, but when the motor regime does not correspond to the genetic program “conceived” by nature. Lack of physical activity leads to metabolic disorders, impaired resistance to hypoxia (lack of oxygen).

A person's ability to resist physical inactivity - the lack of muscle activity - is far from unlimited.

Already after one or two weeks of bed rest, even in perfectly healthy people, there is a significant decrease in muscle strength, a disorder in the coordination of movements, and a decrease in endurance. The negative consequences of hypodynamia extend to many functions of the body, even those not related to muscle work, movement.

For example, a lack of nerve impulses contributes to the development of inhibitory processes in the brain, which worsens its activity, which controls the work of internal organs.

As a result of their functioning, the interaction of these organs is gradually disrupted.

It was shown that during muscular activity a phenomenon called motor-visceral reflexes occurs, that is, impulses from working muscles are addressed to internal organs. This allows us to consider physical exercises as a lever that acts through the muscles on the level of metabolism and the activity of the most important functional systems of the body.

Muscular activity is given one of the leading places in the prevention of cardiovascular diseases and other organs.

From what has been said, it clearly follows that a long-term inactive person is a sick person, or a person who will inevitably become sick.

What is muscle weakness? Muscle weakness is a decrease in the contractility of one or a group of muscles in any part of the body.

The syndrome of muscle weakness is called myasthenia gravis, which can develop as a result of damage to the anatomical components of the limbs (vessels, bones, articular surfaces, nerves). Muscle weakness can develop in both the arms and legs.

Many people face this problem. And everyone seeks to get rid of the feeling of discomfort, resorting to various methods. But it is not always possible to achieve the desired result. In this regard, the concept of effectiveness of therapy arises. For its implementation, it is necessary to establish the cause of the appearance of muscle weakness.

What is muscle weakness and rapid muscle fatigue?

Weakness in the muscles is a common phenomenon that includes several concepts. These include dysfunction, tiredness and fatigue.

Primary muscle weakness (true) - non-functioning of the muscle, a decrease in power capabilities, the inability of a person to perform an action with the help of a muscle. It is also typical for trained people.

Asthenia - muscle fatigue, exhaustion. The functional abilities of the muscles are preserved, but more effort is required to perform actions. It is typical for people suffering from insomnia, chronic fatigue and heart, kidney, and lung disease.

Muscle fatigue - rapid loss of the ability of the muscles to function normally and their slow recovery, which is often observed with asthenia. Common in people with myotonic dystrophy.

Causes of muscle weakness in the legs and arms.

Almost everyone experiences muscle weakness and there are a number of reasons for this:

Neurological (stroke, multiple sclerosis, spinal cord and brain injuries, meningitis, polio, encephalitis, Guillain-Barré autoimmune disease).

Lack of physical activity (muscle atrophy due to inactivity).

Bad habits (smoking, alcohol, cocaine and other psychoactive substances).

Pregnancy (lack of iron (Fe), increased physical activity, high hormonal levels).

Old age (weakening of muscles as a result of age-related changes).

Injuries (damage to muscle tissue, sprain and dislocation).

Medications (certain drugs or their overdose can cause muscle weakness - antibiotics, anesthetics, oral steroids, interferon, and others).

Intoxication (poisoning of the body with narcotic and other harmful substances).

Oncology (malignant and benign tumors).

Infections (tuberculosis, HIV, syphilis, severe influenza, hepatitis C, Lyme disease, glandular fever, polio, and malaria).

Cardiovascular disease (inability to provide the muscles with the necessary amount of blood).

Endocrine pathologies (diabetes mellitus, malfunctions in the thyroid gland, electrolyte imbalance).

Problems with the spine (curvature, osteochondrosis, intervertebral hernia).

Genetic diseases (myasthenia gravis, myotonic dystrophy and muscle dystrophy).

Damage to the sciatic or femoral nerve (muscle weakness in only one limb).

Chronic diseases of the lungs (COPD, lack of oxygen) and kidneys (salt imbalance, release of toxins into the blood, lack of vitamin D and calcium (Ca)).

Lack of sleep, dehydration, anemia, anxiety, and depression can also lead to muscle weakness.

Symptoms of muscle weakness.

A feeling of weakness in the arms, legs or body is often accompanied by drowsiness, fever, chills, impotence and apathy. Each of the symptoms informs about serious problems of the body as a whole.

There are frequent manifestations of muscle weakness at elevated temperature, which is a consequence of inflammatory processes - bronchitis, a common cold, cold kidneys, etc. The slightest jump in temperature leads to incorrect work of metabolic processes, and the body gradually loses its functional abilities. Therefore, at temperature, weakness and muscle weakness are observed, and not only in the limbs.

Manifestations of the disease are also characteristic of intoxication. Poisoning of the body can be caused by stale foods, hepatitis, a certain virus, etc.

In addition, weakness and drowsiness can be a dangerous pathology of an allergic and infectious nature. Brucellosis is considered the most dangerous, often depriving its carrier of life.

There is weakness in the muscles and blood infections - leukemia and myeloid leukemia. The same symptomatology is manifested in rheumatism.

Contribute to the formation of the main symptom and somatic diseases, including amyloidosis, Crohn's disease (associated with digestion), kidney failure and cancerous tumors.

Disorders of the endocrine system lead to muscle weakness, as do epilepsy, neurasthenia, depression and neurosis.

Muscle weakness in VVD, depression, neurosis.

VVD (vegetative-vascular dystonia) manifests itself in several diseases, including hormonal disorders and mitochondrial pathology. A number of symptoms are formed against the background of autonomic dysfunction of the vascular system and heart muscle. This is what leads to circulatory disorders.

As a result, the limbs do not receive enough oxygen and red blood cells. Difficulty removing carbon dioxide from the body. This causes severe weakness, dizziness, or even body aches, and when the VVD is running, fainting.

The best way to eliminate the disease is physical activity. To normalize metabolic processes, lactic acid is needed, the production of which stops with low physical activity. Doctors recommend moving more - walking, running, doing daily workouts.

Drug and folk therapies are not only ineffective, but are also fraught with complications in case of muscle weakness against the background of VVD.

Depression against the background of disappointment, loss, bad mood and other difficulties can drive you into a melancholy state. Symptoms may include lack of appetite, nausea, dizziness, strange thoughts, pain in the heart - all this manifests itself in the form of weakness, including muscle weakness.

With depression, overcoming muscle weakness will help such procedures:

proper nutrition;

full sleep;

cold and hot shower;

positive emotions;

help of a psychotherapist (with severe depression).

Neurosis is characterized by nervous exhaustion of the body through prolonged stress. Often the disease accompanies VVD. In addition to the physical, there is also mental weakness. To eliminate the consequences, a set of measures is required, including a change in lifestyle, giving up bad habits, playing sports, walking in the fresh air, as well as drug therapy and a course of psychotherapy from a specialist.

Muscle weakness in a child.

The occurrence of muscle weakness is typical not only for adults, but also for children. Often they have a time difference between the supply of a nerve signal and the subsequent reaction of the muscles. And this explains the behavior of babies who are unable to keep the body or limbs in a fixed position for a long time.

The causes of muscle weakness in a child can be:

myasthenia gravis;

congenital hypothyroidism;

botulism;

muscular dystrophy and spinal atrophy;

blood poisoning;

consequences of drug therapy;

an excess of vitamin D;

Down syndrome (Prader-Willi, Marfan).

With the development of muscle weakness, regardless of its cause, the child's appearance changes.

Primary symptoms of muscle weakness in a child:

- the use of limbs as a support through their placement to the sides;

- involuntary placement of hands, slipping when lifting by the armpits (the child cannot hang on the parent's arms with the armpits);

- inability to keep the head straight (lowering, tilting);

- lack of flexion of the limbs during sleep (arms and legs are located along the body);

- general delay in physical development (inability to hold objects, sit upright, crawl and roll over).

Therapy depends on the cause and degree of muscle dysfunction. Specialists such as an orthopedist, physiotherapist, neurologist, and others may prescribe the following treatments:

Special exercises.

Proper nutrition.

Development of coordination of movements, as well as fine motor skills.

Development of posture and formation of gait.

Physiotherapy procedures.

Medicines (anti-inflammatory and tonic muscles).

Sometimes a trip to a speech therapist (improvement of speech).

It is possible to restore muscle function in a child with any diagnosis, but subject to a timely visit to the doctor.

When is it necessary to see a doctor?

Often, muscle weakness is the result of overwork or temporary weakness. But in some cases, it may indicate the presence of a serious illness. And if the weakness is intermittent or permanent, you should immediately visit a doctor.

To find out the cause of discomfort, such specialists as a therapist, neurologist, endocrinologist, surgeon and others will help. You will also need to pass some tests and undergo a series of examinations.

If muscle weakness is rare, there is no sensation of pain or numbness, and it resolves quickly, doctors recommend doing the following on your own:

balance the diet;

drink more purified water;

take more walks in the fresh air.

For other manifestations of muscle weakness, it is necessary to make an appointment with a specialist to eliminate the possible disease as soon as possible. And self-medication in such cases is contraindicated.

Diagnostics.

Before prescribing effective treatment, specialists carry out the necessary diagnostic measures, including instrumental and laboratory examinations. For a patient with muscle weakness, the following procedures are provided:

Consultation of a neurologist.

Blood test (general and antibodies).

Cardiogram of the heart.

Examination of the thymus.

Electromyography (determination of the amplitude of muscle potential).

Muscle weakness - treatment.

If muscle weakness is caused by overwork, it is enough to let the limbs rest after a power load or a long walk (especially in uncomfortable shoes). In other cases, appropriate therapy may be prescribed:

- development of muscles through the implementation of special exercises;

- medicines to improve brain activity and blood circulation;

- drugs that remove toxins from the body;

- antibacterial agents for infections in the spinal cord or brain;

- increased neuromuscular activity through special drugs;

- elimination of the consequences of poisoning;

- a surgical intervention aimed at removing tumors, abscesses and hematomas.

Increasing weakness on the left side may signal a stroke.

Traditional methods of treatment of muscle weakness.

You can fight muscle weakness at home. To do this, you must take the following steps:

Take 2-3 tbsp. l. grape juice a day.

Drink 1 glass of unpeeled potato decoction three times a week.

Every evening, use an infusion of motherwort (10%) in a volume of ½ cup.

Make a mixture of walnuts and wild honey (proportions 1 to 1), eat every day (course - several weeks).

Include low-fat protein foods (fish, poultry) in your diet.

Increase your intake of foods containing iodine.

30 minutes before a meal, drink a mixture of 2 tbsp. l. sugar, ½ cup cranberry juice and 1 cup lemon juice.

Take orally 30 minutes before eating tinctures of ginseng, aralia or lemongrass.

Do relaxing baths with the addition of essential oils or citrus fruits (water temperature should vary between 37-38 degrees Celsius).

2 tbsp juniper (berries) and 1 cup of boiling water will calm the nervous system, restore muscle tone.

Instead of water, drink a chilled infusion made from 1 tbsp. oat straw and 0.5 liters of boiling water.

Possible consequences and complications.

Lack of physical activity provokes a decrease in muscle tone and entails a number of other problems. These should include:

- deterioration of coordination;

- slowing down metabolism;

- decreased immunity (susceptibility to viral diseases);

- problems with the heart muscle (tachycardia, bradycardia and hypotension);

- swelling of the limbs;

- weight gain.

Prevention.

To avoid problems associated with muscle fatigue, it is recommended to follow a few simple rules:

Adhere to proper nutrition (with the inclusion in the diet of foods rich in protein and calcium, cereals, vegetables, herbs, honey, vitamins) and lifestyle.

Spend enough time working, resting and playing sports.

Control blood pressure.

Avoid stress and excessive fatigue.

Be outdoors.

Give up bad habits.

Contact your doctor if you have serious problems.

In old age, it is desirable to abandon a sedentary lifestyle, devote more time to therapeutic exercises and walks in the fresh air, and also not to neglect massage therapy.

Muscle weakness is a phenomenon inherent in everyone. Everyone can fight the disease, especially in cases of overwork and lack of physical activity. But for more serious reasons, you will need the help of a specialist. He diagnoses the problem and prescribes effective treatment. Stick to the recommendations, and myasthenia gravis will bypass you.

Oddly enough, but the main enemy of our health is ourselves. For residents of large cities, the number one problem is the lack of physical activity. But if we want to maintain all the vital systems of our body at the required level, then we should move much more.

Lack of physical activity leads to various problems. Among them - numerous violations of energy metabolism in the body, weakening the processing of fats, especially of animal origin. The content of cholesterol and lipoproteins in the blood increases, atherosclerosis of the vessels of the heart, brain and other organs develops.

What happens with little physical activity

When the metabolism is disturbed in all body systems. As a result of the fact that skeletal muscles reduce their need for oxygen, their supply of blood is also reduced. Due to the fact that the muscles of the heart become detrained, their volume is gradually reduced. A reduction in the motor activity of the heart already leads to the appearance of numerous cardiological diseases, such as:

heart attack;
cardiosclerosis;
angina.

The bones also experience certain changes due to lack of movement. They lose their strength due to the fact that calcium passes into the blood from bone tissue. As a result, osteoporosis develops. Calcium deficiency in the teeth leads to the development. Disturbed calcium metabolism leads to the formation of blood clots in blood vessels, kidney stones, and also increases blood clotting.

Lack of movement leads to a decrease in immunity and the body's resistance to chronic diseases and infections. As a result, a person develops fatigue, irritability, sleep is disturbed and memory deteriorates.

What to do to ensure that physical activity is normal

From the first part of the article, you can understand that in order for life to be full and long, a person needs constant training. What recommendations can be given on this topic?

First of all, you should choose exactly the mode of motor activity that will remain optimal, taking into account age and type of activity. You can also increase muscle tone with the help of elementary, but if you have more serious problems associated with a lack of physical activity, then special attention should be paid to physical activity.

If possible, refuse the elevator, walk more. The minimum distance required to maintain normal physical activity of a healthy person is ten thousand steps.

Physical activity is the key to long-term health. Don't neglect walking at a moderate pace, light jogging, and stretching exercises. Just don't overdo it. It is better to ask an experienced trainer to create a training program for you.