What is the BEST way to optimize neuromuscular activation during exercises?
BIOFEEDBACK TRAINING
First of all, what is “neuromuscular activation”?
Our muscles contract due to nerve impulses sent from our brain and spinal cord when we decide to contract a muscle. These impulses travel through the nerves in our arms and legs directly to our muscles. The nerve communicates with the nerve by sending a signal across the point where the nerve connects to the muscle ie the neuromuscular junction…and BOOM…your muscle contracts.
There are 2 types of muscle fibers that are stimulated during a muscle contraction.
- Type 1 or slow twitch fibers. These are small diameter fibers. The “endurance” fibers.
- Type 2 or fast twitch fibers. These are large diameter fibers. The “sprinter” fibers
When you have an injury, the Type 1 fibers are more inhibited. The biggest problem with this is that the Type 1 fibers are usually the first to contract when you decide to contract your muscle.
So why not just put on an electrical stimulator to contract the muscle to stimulate it?
The problem is that electrical stimulation disproportionately stimulates Type 2 fibers, not Type 1 fibers. As a result, it encourages an abnormal pattern of nerve recruitment. Type 1 fibers should fire first followed by Type 2.
So how do you fix this?
Biofeedback training uses EMG electrodes placed on the muscle in order to detect nerve impulses. By seeing HOW you are activating your nerves by contracting your muscles, you are getting immediate feedback as to the efficiency of your muscle contraction. The best thing about biofeedback training, is that is encourages the normal recruitment pattern of Type 1 fibers firing first followed by Type 2. Research has shown that the strength gains and neuromuscular efficiency using biofeedback training is superior to electrical stimulation.