A Systematic Approach to Mobility: A Systematic Approach to Mobility
The term “system” refers to a system of organized activities or procedures. When applied to exercise programs, it means that the program consists of several separate steps, each with its own specific purpose and corresponding set of actions. The first step in any exercise routine is usually the warm up (or cool down). Warm ups are designed primarily for increasing blood flow and muscle temperature so that muscles can contract harder during subsequent sets.
They may also include some stretching and movement drills to improve range of motion. After the warm up, the next stage is usually the workout itself. During this phase, muscles are worked at progressively higher intensities until they reach their maximum potential for contraction. For example, if your max bench press is 100 pounds then you would work your chest and triceps muscles for 10 reps before moving onto your back and bicep curls for 5 reps. Then you would move onto your legs for 3 reps, finish off with a few sets of lunges for 2 reps, and finally complete the circuit by finishing with a few sets of squats for 1 rep.
For most people, these three phases will provide adequate stimulus to get them ready to perform the main activity of the day. However, there are times when additional stimulation is needed to ensure proper performance. For most people, this comes in the form of a cool down after the main activity. A cool down is roughly the same as a warm up except that it targets all the major muscle groups instead of just the ones you just worked out.
Muscles are generally more susceptible to injury when they are warm so keeping yourself on the warmer side for too long is not a good idea. Especially if you are going to be performing demanding physical activities like sprinting and jumping. The cool down also includes a bit of stretching and light jogging or walking in order to bring your heart rate back to normal.
For elite athletes, however, the warm up and cool down periods may not be enough to ensure your body is working at peak performance. That’s where pre-workout supplements come in. These are meant to provide a little extra energy for the demanding activities that are about to be performed. Most of them are focused around the usage of nitric oxide, which has been shown to increase blood flow and nutrient delivery to muscles.
While this may not seem like it will have a very noticeable effect on performance, it can provide a much-needed edge in the world of professional sports where every fraction of a second counts.
The cool down period is sometimes not enough to get your body back to its normal state of rest. This leads to a condition known as muscle twitching, in which certain groups of muscles involuntarily contract at rapid intervals. This can be caused by over-excited nerves or by incomplete recovery of certain muscle fibers. In either case, proper sleep is the best cure and should clear up the problem within a few days.
Even though the twitching itself isn’t likely to cause any lasting damage, it can be quite annoying and even painful in some cases. It is probably a good idea to take the following steps to prevent unnecessary muscle twitching:
Try to get 8 hours of sleep every night. Your body needs adequate rest in order to regenerate muscles and repair physical damage. If this isn’t possible, then try to get as close to 8 hours as you can every night.
Make sure that you are actually fatigued before you start working out. This sounds counter-productive, but some people have a tendency to work out when their bodies aren’t quite ready for it. This is usually in the form of mental fatigue rather than physical fatigue, but either way doesn’t help you get any better results. If you are feeling mentally drained then take a break from your normal routine and schedule a day of rest.
If you are just feeling a lack of drive then try to do something to change your mood. Sometimes just taking a break from the monotony of your daily routine can make a huge difference.
Eventually, if these methods don’t help, then it might be time for you to consult a doctor.
A common myth about muscle twitching is that it is directly related to how much protein you intake in a day. It isn’t uncommon to hear someone say that they gained twitching in their leg muscles after increasing their protein intake, but this has nothing to do with the actual cause of muscle twitching.
Even though increasing your protein intake can help a damaged muscle, it can’t really prevent twitching caused by an unrelated condition.
What you eat does impact many other aspects of your life though. You may want to take a look at some general nutritional tips in the article below:
If you’re looking for something more specific to your activity level and diet then check out these articles:
When Are You Most Likely To Twitch?
There are many different factors that can cause twitching in your muscles at any time. A common myth is that you are more likely to suffer twitching if you consume a lot of protein, but this has been proven false since most people who consume a lot of protein don’t have a significantly higher rate of twitching than the average person. When people start eating more protein, it is usually to replace a lot of carbohydrates and the extra protein intake isn’t enough to cause any unnaturally higher rate of twitching.
That being said, anytime you engage in an activity that puts a significant amount of strain on your body you are at risk of experiencing twitches afterwards. This can happen regardless of how much – or how little – protein you have in your diet. Anyone who is physically active on a regular basis is more likely to experience twitching in their muscles at some point due to the increased strain.
Some people may notice that they twitch more when they work out or engage in physical activity than others, but this really just comes down to awareness of your body. Some people are naturally more aware of their bodies and are more likely to feel a slight twitch in a muscle that others wouldn’t notice at all. This doesn’t mean that you should be concerned, since it is very normal to have slight twitches in your muscles from time to time.
When you exercise or work your muscles, you actually break down the fibers and cause microscopic tears. This is what causes the muscle memory and strengthening that people experience after working out, but sometimes these tears don’t heal correctly. This can contribute to more serious conditions like Parkinson’s disease, which cause uncontrollable shaking.
If you’ve ever experienced a charlie horse, then you have experienced a sort of localized muscle twitch. These occur when a muscle contracts involuntarily and is often painful. Twitches don’t always happen in the same location either; they can move around to different parts of your body as you go about your day. You are usually more prone to twitching more after actively working a muscle or if you are stressed out.
Muscle twitches don’t have any direct connection to your nervous system, but there is a slight neurological component that can cause twitches as well. Your nerves can sometimes send “wrong” signals to the muscles and cause them to contract when they otherwise shouldn’t – this causes twitching. It is thought that stress can sometimes trigger these “wrong” signals to be sent out, which is why stress can make twitching more common.
There are several medical conditions that can cause twitching, so if you find that you’re twitching a lot you should see a doctor to rule out any medical causes. However, unless you are experiencing any other symptoms or you are finding that twitching very distracting, your occasional twitches are very likely not serious and just part of being human.
If you find that you are twitching a lot during specific activities you can try to relax more while doing them or even change your routine slightly. Twitching is a natural response of the body and is actually a good sign that you are engaging in an activity, because it means that your brain and muscles are communicating well enough to cause a physical response. Unless you are twitching to the point where it is actually causing a problem, you shouldn’t worry too much about it.
So next time you notice a funny twitch in your body you can take a deep breath and relax – it isn’t always something to worry about! In fact, if you aren’t experiencing other symptoms or something more serious isn’t causing your twitching, then it is perfectly normal!
Twitches are your body’s way of responding to everyday activity and let you know that everything is working properly.
You have no reason to worry.
Sources & references used in this article:
Toward a systematic approach to the design and evaluation of automated mobility-on-demand systems: A case study in Singapore by K Spieser, K Treleaven, R Zhang, E Frazzoli… – Road vehicle …, 2014 – Springer
A systematic approach to the interpretation of tooth mobility and its clinical implications by MJ Perlitsh – Dent Clin North Am, 1980 – researchgate.net
A systematic approach for design a low-cost mobility assistive device for elderly people by O Salah, AA Ramadan, S Sessa… – Int J Med Health, Pharm …, 2011 – Citeseer
Evaluation of colonic lesions and pitfalls in CT colonography: a systematic approach based on morphology, attenuation and mobility by T Mang, S Gryspeerdt, W Schima, P Lefere – European Journal of Radiology, 2013 – Elsevier
A systematic approach to kinematics modeling of high mobility wheeled rovers by M Tarokh, G McDermott – Proceedings 2007 IEEE International …, 2007 – ieeexplore.ieee.org