Training leads to a series of adjustments in the body, which affect both the nervous system and the muscles. These adaptations to be carried out in phases and are crucial for the performance enhancement and muscle growth. The process begins with neural adaptations, and finally, in muscular adaptations.
Phase 1: Neural Adaptation
At the beginning of a training program, the majority of the performance improvements due to neural adaptations. These adjustments are made faster-than-muscular changes and include the following aspects:
1. Recruitment of motor units:
  – Improved activation: The nervous system learns, the more motor units at the same time to activate. Motor units consist of a motor neuron and the innervated muscle fibers.
  – Synchronization: The simultaneous activation of multiple motor units is optimized, what is the force development increased.
2. Increased Rate Of Fire:
  – Increase of the pulse frequency: the frequency of The nerve impulses to the muscles to be sent, is increased, resulting in a more powerful and faster muscle contraction leads.
3. Inter-Muscular Coordination:
  – Efficient Interaction: Different muscle groups learn to work better together. This reduces the Koaktivierung of antagonists (muscles that counteract the movement), and improves the economy of Movement.
4. Inhibition of the antagonist:
  – Reduced inhibition: The body learns, the inhibition by antagonists to minimize, what is the efficiency and power of the movements increases.
These neural adaptations may be after a few weeks of training are clearly noticeable and form the basis for subsequent muscular changes.
Phase 2: Muscular Adaptation
After the initial Phase of neural adaptation, the body begins to structural changes in the muscles make. This muscular adjustments consist primarily of muscle growth (hypertrophy) and usually occur after several weeks to months of intense training.
1. Hypertrophy:
  – Enlargement of muscle fibers: The cross-sectional area of individual muscle fibers increases, what is the force development and Muscle size increases.
  – Increasing protein synthesis: After the Training, increases the synthesis of muscle proteins, the repair and building of muscle tissue contribute.
2. Changes in the muscle fiber types:
  – Adjustment of the fiber types: Through specific Training can muscle fibers in their composition, customize, for example, through the exchange of type IIx fibers to type IIa fibers, what is the fatigue-resistance and strength improved.
3. Increase in the energy storage:
  – Glycogen and creatine phosphate: The storage of muscle glycogen and creatine phosphate are increased, what is the endurance and power of the muscles is improved.
4. Capillary action:
  – Increased capillary density: By endurance training, the density of the capillaries in the muscles, what are the oxygen and nutrient supply to improve, and the fatigue resistance increases.
Conclusion
The sequence of adjustments to the Training proceeds in two main stages: neural and muscular adaptation. To dominate the beginning of the neural adaptations that increase the efficiency and power development through improved recruitment and coordination of muscle fibers. In the next Phase, the muscular adaptation assumes, with structural changes such as hypertrophy and the increase in the energy storage in the foreground.
A deep understanding of these phases allows coaches and athletes to make their training programs effectively and to increase the efficiency continuously. Through the combination of intensive training stimuli and adequate recovery periods can react in the body to the stresses and both neural as well as muscular progress.
