All posts by rnagy

An Introduction to Motor Unit Recruitment and Training Methods to Maximize Recruitment

Fitness, Training

First and foremost, before diving into motor unit recruitment and its importance in training, it is critical to define what a motor unit is. A motor unit is made up of two parts, one is the motor neuron and the other is the muscle fiber that it innervates. Often, one motor neuron will innervate a large number of muscle fibers, and each muscle will consist of many muscle fibers. Think of this as the link between the central nervous system and the muscular system. For a muscle to contract it needs to be stimulated by the motor neuron. These stimulations happen all throughout the day by the movements that we voluntarily, and sometimes involuntarily make. Any time a motor unit stimulates all the muscle fibers needed, it will contract in an all or nothing principle. Now it is time to talk about training. 

 

When we exercise, we are forcing our central nervous system to stimulate a given amount of motor units to create muscle contractions allowing us to accomplish a task. Depending on the intensity of the exercise, this will dictate which kind of muscle fibers and how many motor units are recruited. Everyone has heard of type I and type II muscle fibers, but if not, we will keep it simple and say type I get recruited easily at low intensities, while type II requires much higher intensity levels before they come into play. Even though we are only talking about two types of fibers there is an entire spectrum of fibers to fill in the gaps between type I and type II that share some characteristics of both. So, the amount motor units recruited to do a body weight squat compared to a 500 lb. squat for an equally trained person will be drastically different. It is safe to say one of these movements will be more intense than the other. It is through this reasoning that I think it is safe to say that for the purposes of this article we can define intensity as the amount of motor units recruited.  

 

So high intensity training, HIIT workouts high-intensity interval training… does this mean you are recruiting the maximum amount of motor units? Well, sometimes but that isn’t always the case for HIIT workouts. Those can be just from the buildup and/or poor clearance of lactic acid in the body which makes things hard but that can maybe be the topic of another blog post in the future. Let’s take a look at some basic principles of motor unit recruitment that the very smart Dr. Vladimir Zatsiorsky has come up with and then talk about intensity: 

 

  1. Recruitment order of the motor units goes from smallest to largest. 
  1. Only recruited motor units get a training effect. 
  1. Motor units that are recruited will experience fatigue.   

 

Now with this understood, you may think, “I need to recruit all the motor units of this muscle to get a training effect. I better lift as much weight as I physically can. I need to make sure the motor units fatigue”. Well, you aren’t totally wrong but is this only way? Is this this the best way for people just starting to workout or aren’t trying to set world records? The answer to this is no. There are other ways into maximal motor unit recruitment and let’s talk about those now.  

 

If we aren’t lifting maximally then obviously we are into submaximal training. For the sake of this post, we are going to omit training submaximal loads at high speeds for motor unit recruitment, which can again be for another post. So, let’s talk about the repeated effort method. This is what most people strive for in the gym 3 sets of 8 to 12 reps 5 set of 5 reps. The goal here is to reach maximal recruitment after the allotted number of sets and reps. Sure this works but I am going to bring up another rep scheme to accomplish maximal motor unit recruitment that may be a bit unfamiliar but equally and if not more effective than those just mentioned and that is 1 set of 20.  

 

This idea of 1 set of 20 comes from the mind of Dr. Yessis, if you don’t know who he is it’s not important for this, just know he has been in the world of sport science and training for a very long time and is highly respected. Anyways, this was something that at first I did not quite get, I was too caught up on things being heavy, force production, bar speed, etc. and really did not understand the essence of this method. It wasn’t till I got smarter and read Dr. Doug McGuff that I had this revelation of intensity and motor unit recruitment; then things became clearer. Don’t worry, we will get to McGuff shortly. Remember, we are talking about motor unit recruitment here not force production.  The goal of this training is to reach total failure of a movement by the 20th rep within a single set. This, however, differs a little bit from other rep schemes to failure, as this is better suited for a wider range of the population. Hitting failure on sets of 5 and even 8 can often be quite difficult for novice lifters who may give up and not know how to push through those hard reps to truly recruit those higher threshold motor units. With sets of 20, starting at a submaximal load will initiate motor unit recruitment for the low threshold motor units. As the reps increase, those lower threshold motor units will fatigue, forcing high threshold units to be recruited to complete the lift. When a maximal amount of motor units is reached and fatigued, around the 20th rep, the movement will no longer be able to be executed and only one set is needed for that movement.  

 

As I mentioned earlier, I didn’t totally understand the 1×20 method and actually thought it was a bit silly, but then I came across Dr. McGuff and his method of training. Then things began to make a bit more sense. The approach that Dr. McGuff takes to maximize motor unit recruitment is not based around a high number of repetitions to failure but by slow tempo repetitions, and I do mean slow. These sets can take anywhere from 90 seconds up to 2 and a half minutes to complete while only doing a few total reps. For example, a rep scheme using this method could be a 15 second concentric motion and 15 second eccentric motion therefore making each rep 30 seconds to complete. With 4 reps per set, you have truly put in quite a lot of work. Much like the 1×20 method the objective here is to hit total failure of the movement but the designated time of each set using submaximal weights. Once failure is reached it is time to move onto the next movement. One of the interesting things Dr. McGuff notes about these slow tempo reps is the depletion of muscle glycogen by the end of the set. This makes me wonder if the 1×20 is equally as effective as the depletion of glycogen stores as the slow tempos.  

 

Regardless of how you want to train, what your goals are and what you find enjoyable, one of the main things you should be working towards each time you train is to maximize the number of motor units recruited. I will not deny the benefits and results of training heavy weights with low reps or classic rep schemes like 5×5 or 3×8. What I do hope I have done is shed some light on some other ways to go about training that can accomplish similar levels of motor unit recruitment without the high loads of traditional methods.   

 

 

Ethan 

Having Agency

Life Health

What’s up UF!

 

I am sure that in the world of social media you see thousands of posts giving all sorts of advice. From how to properly do a back squat or deal with hard times in your life. An intricate explanation of what is needed to accomplish this idea usually follows. A ten part plan with a whole map of each step you need to take. However, the key missing piece that seems to always be left out is the simplest. Having the agency. 

 

Agency is defined as the ability to take control and action in your life. While this idea may be the simplest in theory it’s always the hardest. It’s easy to make an excuse and start when its convenient, or that life somehow always gets in the way. You can’t make the commitment to your goals because you’re too tired or something bad happened that threw your whole day into chaos. In those unexpected moments that’s when you have to double down and continue to be consistent. 

 

The only thing in life that stands between you and everything you’ve ever wanted to do, is doing it. So before you make that excuse, think about how every small step you take in the direction of what you want is perhaps no small step at all, but in fact the greatest journey of your life.  

 

To quote Marcus Aurelius: “You could be good today. But instead you choose tomorrow” 

 

That’s it, just start. 

 

Everything you’ve ever wanted will be in the palm of your hand before you know it.  

 

Dylan Heisey

Healthy Eating with Jen

Clean Eating, Life Health

Hi Union Fitness! 

 

With so much nutrition information available at our fingertips, it’s easy to get stuck dealing with analysis paralysis and decision fatigue or to fall down the crash dieting rabbit hole. Here are a few basic principles that I aim to follow in order to simplify the decision process, fuel performance, and maintain a healthy relationship with food: 

 

  1. Plan ahead. Whether I’m prepping meals for the week or heading to the grocery store to pick up ingredients for a special occasion, having a plan helps reduce decision fatigue and saves me time for the fun part: making and eating tasty food! Pro tip: freezing your meal preps helps them taste fresh for longer. No one likes refrigerator flavored chicken! Just remember to thaw them in the fridge or on a low power in the microwave before heating them up.
  2. Strive for small changes. Like laughably small. Breaking down large goals into small, easily achievable steps helps make big goals more attainable and makes us more likely to stick with new habits. Trying to increase protein intake, reduce ultra-processed food consumption, and eat more vegetables all at once is a huge undertaking for most people, myself included. Instead, add a greek yogurt to your breakfast or focus on opting for fruit over candy even 50% of the time. Use the small improvements to generate momentum, and remember, perfect is the enemy of better. 
  3. Eat for fuel and enjoyment. As a competitive athlete of 20 years and a budding therapist, I am a firm believer in the concept that there are no “good” or “bad” foods. Be it fuel and performance or pleasure and community, all food serves a purpose. Learning how to name that purpose and balance appropriately attending to our physical, emotional, and social needs is key to ensuring a healthy relationship with food. 

 

Finally, take some time to enjoy your food today. After all, we have to eat to live – might as well make it fun! 

 

-Jen 

Bootcamp Info For Humane Animal Rescue

Uncategorized

Hey guys! My name is Alicia, I’m an intern here at Union Fitness, and I am hosting a Bootcamp on August 10th at 10:00am to fundraise for the Humane Animal Rescue of Pittsburgh! I decided to raise money for the animal shelter because I have always loved animals and want to help out the pets looking for a forever home in any way that I can! I volunteer every week at the Humane Society in my hometown and would love to make a difference at the shelter in Pittsburgh. Not everyone is able to adopt a pet or maybe you have pets but cannot give a home to any additional animals. This is a great way to help the animals get the food, toys, bedding, and other things they may need while they wait to find a loving family.

 

The Bootcamp is open to the public and free of charge. We will be doing a combination of both weight training and cardio. Everyone is welcome! If you are unable to make it on August 10th, we will have QR codes posted online and around the gym if you would like to donate to the animal rescue. If you are able to donate or share the flyer it would be greatly appreciated! Anything helps! I hope to see you all next Saturday!

 

Alicia

Plyometrics 101

Fitness
Plyometric exercises have a rich history rooted in the early 20th century. The term “plyometrics” comes from the Greek words “plei” (more) and “metric” (measure), implying the idea of “increasing measurement.” The concept began to take shape with the work of Soviet sports scientist Yuri Verkhoshansky in the 1960s. Verkhoshansky’s research on explosive strength led to the development of plyometric training methods, which he detailed in his book “Fundamentals of Special Physical Preparation for Sports” published in 1966. His work laid the foundation for modern plyometric training.
The use of plyometrics became more widespread in the 1980s and 1990s, as athletes and coaches began to recognize their value in improving performance across various sports. The principles of plyometrics are now integral to strength and conditioning programs.
Importance of Plyometric Exercises
  1. Explosive Power Development: Plyometrics focus on increasing an athlete’s explosive strength and power. These exercises involve rapid stretching (eccentric phase) followed by a powerful contraction (concentric phase), improving the efficiency and speed of force production.
  2. Improved Athletic Performance: By enhancing the efficiency of the neuromuscular system, plyometrics can improve speed, agility, and overall athletic performance. This is crucial for sports that require quick changes in direction, jumps, or sprints.
  3. Injury Prevention: When done correctly, plyometrics can strengthen muscles and connective tissues, potentially reducing the risk of injury by improving joint stability and coordination.
Adaptations from Plyometric Exercises
  1. Increased Muscular Power: Regular plyometric training enhances the ability of muscles to generate force quickly, which translates into improved performance in activities that require explosive movements.
  2. Enhanced Neuromuscular Efficiency: Plyometrics improve the communication between the nervous system and muscles, leading to quicker and more efficient motor responses.
  3. Improved Jumping Ability and Speed: Exercises like box jumps and depth jumps can increase vertical jump height and sprinting speed, beneficial for many sports.
  4. Better Coordination and Balance: The rapid and dynamic nature of plyometric exercises improves proprioception and balance, contributing to overall athletic ability.
Real-Life Application of Plyometric Exercises
  1. Sports Training: Plyometrics are widely used in sports like basketball, football, and track and field to enhance performance. For instance, a basketball player might use plyometric exercises to improve jumping ability for rebounding and shooting.
  2. Rehabilitation: In physical therapy, plyometrics are sometimes used to help athletes recover from injuries by rebuilding strength and functionality in a controlled, progressive manner.
  3. General Fitness: For non-athletes, incorporating plyometric exercises can lead to improved cardiovascular fitness, increased muscle strength, and better overall conditioning.
  4. Functional Movements: Plyometrics can aid in improving functional movements such as jumping, sprinting, and explosive lifting, which are beneficial in everyday activities.
Plyometric exercises offer a variety of benefits that extend beyond sports performance, including enhanced strength, power, and coordination. They have become an essential component in both athletic training and general fitness regimens. Interested in trying out plyometrics, reach out to me and let’s get springy.
In strength,
CeJ

Working Out Without Purpose

Training

Okay so hear me out guys, It’s okay if sometimes you workout just to workout… 

 

As a coach I hear people say it all the time “You need to be training not just working out”. Don’t get me wrong, there is truth to this BUT I’d be lying if I said I completely agree with it. Of course it’s important to have a structured training program to follow, of course we need to set specific goals for ourselves that we can only achieve through consistency and of course the best way to see our physical growth is through consistency and repetition . But people don’t only workout to lift a goal weight, look a certain way, or fit into a specific piece of clothing. Your workouts should be more, to me they should be part of supporting a lifelong focus on your health and well being. To do that you need to find moments of joy within your training.  

 

For me there’s joy in “just working out”. My favorite types of workouts usually always end up being the ones when I throw something together and just move. No purpose or plan behind it.  

 

Some days we simply just aren’t having the best day. We just might not have it in us mentally or physically to get through what  we are “supposed” to do that day and choosing to do something random is always better than nothing at all. Ask yourself in that moment what you need, what you want to accomplish and what is going to work for you in the moment and go for it   

 

Usually for me on these days I have two goals:   

  1. get sweaty
  2. get out of my head 

After workouts like these I always leave feeling a little bit better.  In the past I would have felt like I failed myself for the randomness, but in no way is that a failure, it’s a win just for showing up. These are the days that count.  

 

Basically guys what I’m saying is yes it’s important to have structure when you workout but it’s also important to find days where you get to just have fun with it. You can do both and you should do both. Don’t limit yourself to just doing things the “right way” and lose the opportunity to enjoy yourself. If you want to make this a lifelong commitment then there has got to be pockets of randomness in there.  

 

Ps: If you’re reading this and thinking about how you want to add some fun back into your workouts, come find me Saturday mornings  9:30am in the cardio lab. See you there! 

 

– Hannah 

Pittsburgh City Steps

Uncategorized

Hey Team! 

 

I just wanted to take the time for everyone who enjoys Pittsburgh history, exploring the city, and getting a little workout in along the way about the Pittsburgh city steps. Union’s very own, Laura Zurowski, has been doing Pittsburgh step tours for some time now and knows the history like the back of her hand. Laura took the word from the original city step guide and gave it a new life in the newly published “City Steps of Pittsburgh: A History and Guide.”  

 

If you’re interested in checking out the book please head to your local book store to get this amazing Pittsburgh find – written by an amazing member of our community.  

 

Now stop reading this and go yourself a copy of “City Steps of Pittsburgh: A History and Guide.”  

 

Miranda 

Meet the Staff – Erik

State of the Union

Hi Everyone!

 

I am Erik Gountanis and I moved to Pittsburgh from Wisconsin at the end of May after finishing my undergraduate degree in Exercise Science! My wife and I moved to Pittsburgh together so that I can attend Pitt for their physical therapy program.  

 

I am interested in improving my health and wellbeing through training, diet, and other behaviors. After I get my degree in physical therapy I would love to further my education, and participate in research to help develop new technologies within the world of fitness, medicine, and physical therapy. Outside of work I enjoy spending quality time with my wife, listening to podcasts, and relaxing. 

 

Working at Union Fitness has been and continues to be an awesome experience! I love sharing my passion with people who are looking to improve themselves in various ways through training. While most of my knowledge is centered around general strength and rehabilitation, I hope to continue to expand my scope by surrounding myself with the knowledgeable, experienced coaches and staff at Union Fitness! 

 

See you around! 

Erik 

Empty Your Pockets Folks

Uncategorized

Empty Your Pockets Folks

I am totally kidding about the title, this blog is just to remind everyone of the boot camp I am hosting with Hannah, Lauren, and Jade next Saturday on July 20th at 10am. I created this boot camp in an effort to raise money for Irina. Irina is a friend of one my personal training clients named Sasha. Every month, Irina flies into Pittsburgh for cancer treatment from Ukraine. Sasha lets her stay at her home for free, picks her up from the Pittsburgh airport, and drives her to all of her appointments. For those that don’t know, this cancer treatment is saving Irinas life. She does not have access to the cancer treatment that she needs in Ukraine because of the war. Irina also does not want to move to the United States because her husband is stuck in Ukraine due to him being under the age of 60 and being required to stay in Ukraine as a military obligation. Along with that, Sashas husband is a physician at AHN, so Irina also benefits from retrieving her treatment at AHN in Pittsburgh. As you can imagine, traveling out of Ukraine during the war with Russia is very difficult. Irina has to take two trains to Poland and then multiple flights from Poland to Pittsburgh every single month. It is a very costly expense and that is why I want to help her.

 

Sasha has been lifelong friends with Irina because both Sasha and her husband are from Ukraine as well. Irinas husband actually taught Sashas children Karate many years ago. That is where the connection lies and why Sasha and her husband help Irina as much as they can.

 

I know that we have issues in the United States and our economy is not the best. However, if you could spare any money at all or promote this on your social media I would really appreciate it. Any little thing helps and this money can be a giant help to Irina who is in need.

 

Again, I will be hosting a bootcamp on July 20th at 10am that will consist of weight training, cardio, and will finish up with some yoga on the front lawn. If you can make it down that would be great and if not, no worries at all. Like I mentioned above, any little thing helps and I appreciate you all! We have flyers posted all around our gym and the North shore with the go fund me link as well as in our instagram bio!

 

Thank you for taking the time to read this and I hope this gives a better understanding of the situation!!

 

-Zain

The Benefits of Yoga: Beyond Flexibility and Stress Relief

Fitness, Life Health, Training

Since it has been practiced for thousands of years, yoga is becoming more and more popular all over the world. Although many people think of yoga as a means of increasing flexibility and reducing stress, the benefits of the practice go far beyond these well-known benefits. We’ll explore the many advantages of yoga in this blog post, as well as how adding it to your routine can improve your general health.

 

What is Yoga?

In order to enhance one’s physical, mental, and spiritual well-being, yoga incorporates breathing techniques, physical postures, meditation, and ethical concepts. Yoga comes in a wide variety of forms, from intense forms like Vinyasa and Ashtanga to more restorative forms like Hatha and Yin.

 

Physical Benefits of Yoga

1. Increased Flexibility:

One of the most well-known benefits of yoga is improved flexibility. Regular practice helps lengthen and stretch muscles, making it easier to move and reducing the risk of injuries.

 

2. Improved Strength:

Yoga poses require you to support your body weight in various ways, building strength in muscles that may not be used regularly in other forms of exercise. This includes core strength, which is crucial for overall stability and balance.

 

3. Enhanced Balance and Coordination:

Many yoga poses challenge your balance and coordination. Improved balance can prevent falls and injuries.

 

4. Better Posture:

Yoga emphasizes body alignment and awareness, which can lead to improved posture. Good posture reduces strain on the spine and helps prevent back and neck pain.

 

5. Increased Blood Flow and Circulation:

The various postures and breathing exercises in yoga promote better blood flow and circulation. This can lead to improved cardiovascular health and reduced risk of chronic diseases.

 

6. Boosted Immune System:

Yoga can strengthen the immune system by reducing stress and inflammation, improving circulation, and stimulating the lymphatic system, which helps fight infections.

 

Mental and Emotional Benefits of Yoga

1. Stress Reduction:

Yoga is renowned for its stress-relieving properties. The combination of physical activity, controlled breathing, and meditation helps calm the mind, reduce cortisol levels, and promote relaxation.

 

2. Improved Focus and Concentration:

Yoga requires mindfulness and concentration, which can enhance your ability to focus in other areas of your life. This mental clarity can lead to better decision-making and productivity.

 

3. Enhanced Mood and Emotional Well-Being:

Regular yoga practice can help alleviate symptoms of depression and anxiety. The release of endorphins during exercise, coupled with the calming effects of deep breathing and meditation, contributes to an overall sense of well-being.

 

4. Better Sleep:

Yoga can improve the quality of your sleep by promoting relaxation and reducing stress. Certain poses and breathing techniques can help prepare your body and mind for a restful night’s sleep.

 

5. Increased Self-Awareness:

Yoga encourages introspection and self-awareness, helping you become more in tune with your thoughts, emotions, and physical sensations. This heightened awareness can lead to personal growth and a deeper understanding of yourself.

 

Yoga provides a comprehensive approach to health and wellbeing that is good for the body, mind, and soul. You may increase your level of inner calm, lower stress, sharpen your mind, and improve your physical health by adding yoga into your regimen. Accept the trip and see for yourself how yoga may change your life.

 

Jade