TRAINING MUSCLE STRENGTH

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Abstract
The strength of muscles is adapted to needs by muscular growth. The stimulus for increase in muscle strength is not fatigue but the force exerted during the job. When this force exceeds one-third of maximum strength, the maximum speed of increase in strength is reached with one single, short duration static contraction per day. With one single, short duration contraction per week the rate is one-third of this maximum. Loss of strength after training by daily contraction is at the rate at. which it was gained. The slower increase by weekly training leads to a more permanent acquisition of strength. To avoid fatigue in static work the muscles should be trained against a force about double the highest static force which occurs during the job Inactivity lowers strength about 30 per cent in a week, with an equally quick return to normal strength by now activity. Atrophy can be prevented by one contraction per day with a force one-fifth of maximal strength. Normal strength is maintained by contractions lying between one-fifth and one-third of maximum strength. The ability of muscles to increase maximum strength varies from muscle to muscle and from person to person. For men it is maximal at 25 years of ago and half maximal at ages 10 and 60 years. The rate of increase in men is double that of women at ago 25 yours and 25 per cent higher at ages 10 and 60 years. This trainability has u minimum in winter and a maximum in summer. It reacts positively on exposure to ultra-violet radiation. It is not improved by a high protein diet but is reduced by a low protein diet

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