Pelvic Muscle Exercise Training Principles

Training principles that are important in any exercise program include the overload principle, the specificity principle, and the maintenance principle. The overload principle states that, for pelvic muscles to strengthen, they must be exercised beyond their limit. If muscles are underex-ercised, they are not challenged enough to increase in strength, endurance, or speed; therefore, length and resting tone remains the constant. The specificity principle states that the pelvic muscles are composed of fast- and slow-twitch fibers in roughly a 35% : 65% ratio; some fibers have a combination of fast- and

Figure 13.7. Channel 1: sEMG tracing of the PFM during contraction. Note the quick recruitment of appropriate PFM, ability to maintain the contraction, and ability to return to a normal resting tone. Channel 2: Abdominal sEMG tracing. Note the stability of the abdominal muscle activity.

slow-twitch components. Fast-twitch fibers improve in speed and strength with quick contractions, while slow-twitch fibers strengthen and gain optimal resting length and tone with longer "hold" contractions. Fast-twitch fibers fatigue quickly while slow-twitch fibers are designed for endurance and postural tone; there-fore,repetitions are low for fast-twitch fibers and higher for slow-twitch fibers. The maintenance principle describes exercising for continence as a lifelong endeavor. The pelvic muscle strength is maintained by one daily 7- to 10-minute session. The reversibility principle states that, after exercising and symptomatic improvement, discontinuing exercises will result in symptom reoccurrence over time.15

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Guaranteed – Six Pack Abs in Six Weeks

Guaranteed – Six Pack Abs in Six Weeks

Before we start working on how to get six pack abs in six weeks, there should be clarity in our mind about the need for six abs. Ones' personality is the key to his interaction with others. How we look, increases our confidence and boost up our self esteem. It's just not a person’s own confidence that goes up, but the other people around him also have more confidence in a fit and a healthy person.

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