Worried to forget to lift weight or tormented to hear when muscles say bye? Check out how muscle memory works for a piece of mind!
The term “muscle memory” often evokes the idea of muscles memorizing movements, such as dribbling a soccer ball or playing a melody on the piano. While muscle memory is indeed a real phenomenon, this interpretation does not fully align with what occurs within the body.
Scientific findings reveal the existence of two distinct forms of muscle memory. One type, neurological, involves the recall of previously learned activities, while the other, physiological, pertains to the regrowth of muscle tissue itself.
Gaining insight into how these forms of muscle memory function offers valuable guidance when beginning a new fitness routine or resuming one after a break.
How muscle memory functions
The neurological aspect of muscle memory is often linked to the idea of muscles “remembering” specific movements. For example, even after years without riding a bicycle, the ability to pedal smoothly may still exist. Similarly, a song memorized during childhood can often be played on the piano with ease.
However, this phenomenon does not arise from muscles themselves memorizing movements. Instead, it results from motor learning within the central nervous system, which includes the brain and spinal cord. Repetition of certain actions strengthens neural pathways, enabling efficient transmission of signals to the body parts involved. This process allows movements to become more seamless over time.
Learning a new skill begins in the cognitive stage. Movements are slow, inefficient, and associated with significant activity in the brain’s prefrontal cortex, the region responsible for conscious thought.
With continued practice, progression leads to the associative stage, where movements grow more fluid and consistent, though brain activity remains focused on refining the skill.
Muscle memory reaches its peak at the autonomous stage. At this point, performance becomes smooth and precise, with primary brain activity shifting to the basal ganglia, a region involved in automatic functioning.
The brain no longer has to think so much about the movement, making it a largely subconscious process.
A consideration must be made regarding neurological muscle memory. Without guidance from a trainer, coach, or teacher during the formation of neural pathways, there is a risk of unintentionally adopting improper form. Inefficient stride patterns during running or slouching over a keyboard are examples of poor technique that research has shown may increase the likelihood of overuse injuries.
Be conscious about the movement patterns being developed knowing that these patterns will become ingrained and harder to break over time.
Physiological Muscle Memory
Physiological muscle memory refers to the ability to regain lost muscle mass quickly. This phenomenon is commonly observed in individuals who maintain a gym routine but experience a prolonged period of inactivity. While muscle mass may decrease during this break, it typically returns at a faster rate compared to the time required to build it initially.
This form of muscle memory occurs due to the addition of new cells to muscles during the initial growth phase. Contrary to earlier beliefs, these cells are not lost when muscle mass declines. Instead, they remain dormant and can be reactivated upon resumption of regular activity. A review published in a 2019 issue of Frontiers in Physiology demonstrated this process.
While scientific consensus supports the notion that muscle mass returns more quickly than it is initially built, certain aspects remain unclear. For instance, the length of time muscles or the brain can remain inactive yet still reactivate with ease is not definitively understood.
The time frame varies significantly due to individual factors. Everybody brings something different to the party. Variations in genetics, sleep patterns, stress responses, and dietary habits all play a role. However, it is widely accepted that muscles maintained over an extended period deteriorate more slowly during inactivity and regain their former strength more rapidly when exercise is resumed.
Regular Exercise and Muscle Function
Scientific research has demonstrated that muscle behavior differs significantly between those who engage in regular physical activity and those who remain inactive. However, large-scale, long-term studies remain limited, as accurately measuring activity levels or tracking them over extended periods presents considerable challenges.
Current knowledge confirms that newly gained muscle cells do not vanish immediately upon ceasing exercise. Yet, it remains uncertain whether they might eventually diminish after prolonged inactivity. Future studies aim to address this gap in understanding.
Khubchandani emphasized the importance of maintaining consistent activity levels.
Don’t stay away from biking so long that the ability to bike is forgotten. The longer the gap, the more effort the brain and muscles require to regain function.
Moreover, exercise is influenced not only by muscle memory but also by willpower. Willpower tends to weaken as the distance from activity grows.
Summary
- Newly formed muscle cells remain dormant during inactivity but do not disappear immediately.
- Prolonged breaks from activity may require more effort for the brain and muscles to regain function.
- Consistency in physical activity supports both muscle memory and willpower.
