The Theory behind Muscle Confusion
Thursday, January 10, 2013
As a journalist, I do a great deal of research into subjects before I write about them and I try to gear my writing to my audience. When I do research on health or fitness topics I look at the quality of the source material I base my research on and the SCIENCE behind the source material. I don't use just one source either. I try to use as many as possible.
Before we go any further let me clear one thing up: I do not endorse any particular fitness program, series, video or routine. Nor do I recommend any specific exercise program. I am not a doctor, licensed fitness expert or a guru. I'm just a guy who has done a lot of research into the area of fitness and exercise both academically and physically.
First let's get rid of the myths...
1. Muscle confusion is a specific scientific term. It's NOT. It's a marketing term used by the fitness industry to sell exercise programs and videos. I use the term "muscle confusion" in its most generic sense because it is a phrase people can easily understand.
2. Muscle confusion is "junk" science. This is usually said by people who have a different program to sell based on some other fitness "theory." Again, I am not selling anything, I'm just borrowing a phrase.
Here's what I mean by Muscle Confusion: "Grouping muscles in different activities so as to promote development and reduce the plateau effect."
We have been doing this for years, just calling it different things. Does anyone remember "Cross-training?" Muscle confusion goes beyond cross-training into whole body training and fitness. It applies several different fitness disciplines that are not necessarily sport specific. It goes beyond combining weights and cardio workouts. Muscle confusion uses a combination of strength training, cardio workouts, stretching, yoga, dance, martial arts training, calestenics, fitness drills, and much more.
I do several of these during my 2-week routine.
1. I split my strength training into three sessions a week concentrating of different muscle groups during each workout.
2. I do cardio everyday but change my form of exercise from day to day using stationary bike, elliptical machines, treadmill, swimming, and stair climbers.
3. I also stretch every day after my warm up but before my real workout begins. I spend 15-20 minutes stretching and often combine it with a yoga or dance class like Zumba or an Insanity type workout.
4. I do fitness drills on the days when I lift weights. It helps with coordination, development of fast-twitch muscles, balance, and they are fun. The nice thing about them is they only take about 10 minutes.
If you would like to learn more about my theories on Muscle Confusion stay tuned. More is coming.
Until next time, GET WET, Get Fit and JUICE to you!