Neuromuscular Efficiency & Exercise

Neuromuscular efficiency (NME) is a fundamental aspect of human movement and performance, referring to the ability of the nervous system to effectively recruit muscle fibres for efficient force production. The intricate relationship between muscles and the nerves that innervate them is essential for everything from athletic performance to daily functional movement, injury recovery, and ageing well. Yet, despite its importance, neuromuscular efficiency isn’t often discussed in mainstream fitness.

This article delves into the science of NME, explaining why it is vital for people across all levels of activity, including regular exercisers, older adults, and those rehabilitating from injury. We will then explore a fascinating study which sheds new light on how exercise affects the nervous system, improving our understanding of how to optimise neuromuscular function for better movement, strength, and resilience.

Understanding the Neuromuscular Connection

The human body relies on an intricate communication network between the central nervous system (CNS), peripheral nerves, and muscles to generate movement. This process involves:

• Motor Neurons: Nerve cells that transmit electrical signals from the spinal cord to muscle fibres, instructing them to contract.
• Neuromuscular Junctions: The synapses where motor neurons and muscle fibres communicate via neurotransmitters, such as acetylcholine.
• Muscle Fibres: The contractile units of skeletal muscle that generate force in response to neural input.

Efficient neuromuscular function is crucial for coordinating movements, maximising force production, and reducing energy waste. Poor neuromuscular efficiency can lead to inefficient movement patterns, reduced strength, and increased risk of injury or muscular fatigue.

Why Neuromuscular Efficiency Matters for Everyone

1. Athletic Performance
   • Athletes depend on optimal neuromuscular function to improve speed, power, and coordination. Efficient recruitment of motor units allows for quicker muscle activation, enhancing explosive movements such as sprinting, jumping, and lifting.
2. Regular Exercisers
   • Even for those not competing, improving neuromuscular efficiency can lead to better workout performance, improved strength, and lower injury risk. Efficient motor recruitment ensures better movement quality, making exercise more effective and reducing wear and tear on the body.
3. Older Adults
   • As we age, neuromuscular efficiency declines, leading to muscle weakness, balance issues, and an increased risk of falls. Maintaining neuromuscular health through strength training and coordinated movement exercises can help preserve mobility and independence.
4. Injury Recovery & Rehabilitation
   • After an injury, neuromuscular control is often impaired, leading to compensatory movement patterns that can increase re-injury risk. Targeted neuromuscular training can help retrain the nervous system to improve motor control, rebuild strength, and restore functional movement.

The Study: Investigating the Biochemical and Mechanical Effects of Muscle Contraction on Motor Neurons

Background & Challenges of Previous Studies

Past research has shown that exercise influences neuromuscular health, but studying its precise effects on motor neurons in a live environment is difficult due to the complexity of in vivo (in-body) studies. The challenge has been isolating the specific role of muscle contraction in influencing motor neuron growth, as multiple factors (hormonal changes, systemic circulation effects) also contribute to neuromuscular function.

Previous studies primarily focused on biochemical factors (such as myokines—hormones released by muscle cells during exercise), while largely overlooking mechanical forces (the physical stretching and contracting of muscles) and their direct impact on motor neurons. The difficulty in isolating these effects in live subjects prompted researchers to develop an in vitro (lab-based) model to study neuromuscular signalling more precisely.

Methodology: Overcoming Experimental Challenges

To address these challenges, the researchers created a novel extracellular matrix-based model, allowing them to observe how muscle contractions influence motor neurons in two distinct ways:

1. Biochemical Stimulation: By collecting and using the secretions (myokines) from exercised muscle cells to stimulate motor neurons.
2. Mechanical Stimulation: By using actuating magnetic microparticles embedded in fibrin hydrogels to mimic the stretching forces experienced by neurons during muscle contraction.

This innovative approach enabled researchers to decouple the biochemical and mechanical effects of muscle contraction, revealing how each contributes to motor neuron growth and function.

Key Findings

• Motor neurons exposed to exercised muscle secretions (myokines) showed significant improvements in neurite outgrowth and migration.
• The intensity of muscle contractions influenced the size of the effect, meaning that more intense exercise led to greater neuromuscular benefits.
• Mechanical stimulation alone also enhanced motor neuron growth, suggesting that the physical forces exerted by contracting muscles play an equally important role as biochemical factors.
• RNA sequencing revealed distinct gene expression patterns in response to biochemical vs. mechanical stimulation.

How This Research Benefits Clients

Practical Applications for Different Fitness Specialties

• Personal Trainers & Strength Coaches: Can incorporate more explosive and high-intensity resistance training to maximise neuromuscular adaptations.
• Group Fitness Instructors: Can use progressive plyometrics and proprioceptive exercises to improve clients’ coordination and efficiency.
• Rehab Specialists & Physiotherapists: Can integrate neuromuscular electrical stimulation (NMES) and controlled mechanical loading to enhance motor recovery post-injury.

Training Strategies to Improve Neuromuscular Efficiency

• Proprioceptive Training: Balance drills, reaction-based exercises, and agility drills improve neuromuscular control.
• Isometric & Eccentric Training: Slowing movements under tension enhances motor unit recruitment and control.
• High-Velocity Strength Training: Incorporating jumps, sprints, and Olympic lifts can increase neural drive and muscle coordination.

Addressing Age-Related Neuromuscular Decline

• • Strength & Power Training: Older adults benefit from regular resistance training to counteract neuromuscular deterioration.
• Neuromuscular Activation Exercises: Light plyometrics and motor control drills can help maintain reaction speed and movement efficiency.

Rehabilitation: Training Beyond Just Muscles

• Progressive Overload with Neuromuscular Emphasis: Rehab should not only restore muscle strength but also retrain movement patterns.
• Incorporating Mechanical & Biochemical Stimulation: Techniques like vibration therapy, electrical stimulation, and progressive exercise therapy can enhance recovery.

And finally…

Neuromuscular efficiency is fundamental to human movement, performance, and longevity. Whether you are an athlete looking to optimise performance, an older adult wanting to maintain independence, or someone recovering from injury, ensuring good neuromuscular health is essential.

The recent study on neuromuscular adaptation to exercise provides strong evidence that muscle contractions influence motor neuron growth through both biochemical and mechanical pathways. By leveraging both high-intensity training and targeted neuromuscular activation techniques, fitness professionals can enhance their clients’ nervous system function, optimise performance, and promote long-term neuromuscular health.

Reference

A. Bu, F. Afghah, N. Castro, M. Bawa, S. Kohli, K. Shah, B. Rios, V. Butty, R. Raman, Actuating Extracellular Matrices Decouple the Mechanical and Biochemical Effects of Muscle Contraction on Motor Neurons. Adv. Healthcare Mater. 2024, 2403712. Click here to review the full research article.

Gain the Neuromuscular Edge with a TRAINFITNESS Specialist or Master Diploma

Develop a deeper understanding of personal training with our Specialist and Master Diplomas in Women’s Health & Exercise™, Nutrition & Exercise™, and Strength & Conditioning Exercise™. These advanced courses provide the knowledge needed to support clients with tailored training and nutrition strategies, whether focusing on female physiology, optimising nutrition for performance, or designing effective strength and conditioning programmes. Research shows that muscle contractions influence motor neuron growth and function, with a study finding that both biochemical and mechanical stimulation improve neural connectivity and movement efficiency. The intensity of exercise plays a key role, with stronger contractions leading to greater neuromuscular adaptations, which is relevant for strength training, rehabilitation, and overall movement quality.

These diplomas offer in-depth learning, backed by science, to help you become a personal trainer with the expertise to provide clients with informed, effective programming.

Women’s Health & Exercise Specialist/Master™ – Distance Study, In-Person & Live-Virtual

Course Info

Get Started

View Dates

Nutrition & Exercise Specialist/Master – Distance Study, In-Person & Live-Virtual

Course Info

Get Started

View Date

Strength & Conditioning Exercise Specialist & Master Diploma™ – In-Person, Live-Virtual & Distance Study

Course Info

Get Started

View Dates