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Accessible Fitness

In a world that celebrates movement and wellness, accessibility remains a cornerstone for ensuring that everyone can participate in and benefit from fitness activities. Regardless of physical ability or limitation, everyone deserves the opportunity to engage in exercises that promote health, strength, and overall well-being. The concept of accessible fitness transcends mere convenience—it embodies inclusivity, empowerment, and a fundamental right to holistic health practices. One of the primary challenges in fitness accessibility is the physical environment. Traditional fitness centers often present barriers to individuals with disabilities. However, an increasing number of facilities are recognizing the need for inclusive design, featuring accessible entrances, modified equipment, and dedicated spaces for various exercises. For instance, adjustable workout benches, ramps, and wide pathways enable individuals with mobility impairments to navigate and engage more freely. Moreover, t
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Muscle damage = muscle building !?

 Muscle damage has long been considered the primary trigger for muscle growth. However, according to recent studies, this theory should be reevaluated.

Exercise science provides increasingly detailed insights into the physiological processes that lead to muscle growth. In this context, current scientific publications particularly deal with the role of the smallest injuries (microtraumas). Against the background of these findings, the question arises whether training mentalities such as "No pain, no gain" or "One more rep" are actually the most effective way to build muscle.

 Physiological processes in muscle building

Hypertrophy effects can only be achieved if, on the muscular level, the rate of protein-building (protein synthesis) exceeds the rate of degradation. The general prerequisite for this is a stimulus that is effective for training , in combination with sufficient protein intakeon nutrition (Krzysztofik et al. 2019). For a long time, a combination of high training-induced mechanical tension and the smallest muscle damage was seen as a decisive factor in stimulating muscle growth. At the cellular level, these stimuli lead, among other things, to the immigration of satellite cells into the muscle fiber. This in turn leads to an increased protein synthesis and thus ultimately to an enlargement of the muscle cross-section (Schoenfeld 2010). Although all of these factors have been shown to play a role in hypertrophy training, the impact of microtraumas in particular needs to be reassessed.

Microtraumas as a result of strength training

Basically, any form of strength training can lead to muscle injuries. However, micro-injuries occur particularly with eccentric loads and unfamiliar exercises. As an acute consequence of these microtraumas, there is a reduction in strength in the affected muscle and swelling, stiffness and a restricted range of motion over the course of 24-48 hours. These symptoms are colloquially called "sore muscles"and referred to in the specialist literature as delayed onset muscle soreness (DOMS). 

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