Each time you do a repetition in the weight room, perform an asana in yoga class, or take a step on the treadmill, you can thank the central nervous system (CNS) for this innate ability to move.
The CNS is comprised of your brain, spine and nerve cells, which transmit electrical signals to various parts of the body. This tells your muscles, joints, organs and other internal systems and processes how to function or respond to the sensations they receive.
While many of these responses are involuntary, it’s possible to intentionally activate the CNS before a workout, just as you would stretch to warm up the muscles. Doing so will improve your:
- Coordination
- Balance
- Muscular endurance
- Reaction time
- Motor control
All of this can then help lower the risk of injury and enhance overall performance. Here’s what to know about the benefits of CSN training and how to incorporate it into your fitness routine.
The Science Behind CNS Training & Exercise
According to the Cleveland Clinic, the nervous system has two main components.
- The somatic part regulates conscious movements (I.E. bending your knees into a squat).
- The autonomic part regulates involuntary functions (I.E. your breathing, sensory experiences, heartbeat, energy metabolism, sweat production, or reactions to stress).
Whether it’s an action you set out to perform or just do without thinking, you can tap into the CNS’s ability to communicate with these neuromuscular processes in order to prime them for exertion.
For example, a recent study in the Scientific Reports Journal found that a few sets of explosive, high-intensity movement—like vertical jumping—followed by about 5–8 minutes of rest between each set, will wake up the CNS and recruit the muscles to work more efficiently during both aerobic and resistance training circuits.
This is called post-activation potentiation (PAP). As the International Journal of Environmental Research and Public Health reports, starting each workout with a PAP sequence can help delay muscle fatigue to increase agility, speed, strength, power and stamina.
Not only will this elevate your fitness, but it also promotes a seamless connection between the CNS signals and physical movements, leading to better form, technique and injury protection.
CNS Training & Mental Performance
Exercise is a mental game, too—it takes alertness, concentration and sharp reflexes to perform each movement with nimble precision. When you activate the CNS, it stimulates neuron activity in the brain, which boosts:
- Processing speed
- Increases attention span
- Bolsters cognitive function
This mental fortitude makes it easier to focus during the workout and further optimize your results.
How to Do an Efficient CNS Warm-Up
The point of CNS activation is to use a maximum amount of power and effort, so the warm-up should be quick—a few sets of 3–5 repetitions is enough. You can make it even more effective and performance-enhancing when you choose specific movements that correspond to the muscles targeted in your workout, Contemporary Advances in Sports Science explains.
For instance, if it’s a lower-body circuit, doing jump squats will send CNS signals to prime your core, glutes, quads, calves and hamstrings. Here are some key fitness benefits of starting each workout with a brief but efficient warm-up session:
- Improves blood circulation
- Reduces joint or muscle stiffness
- Enhances range of motion
- Boosts nerve impulse efficiency
- Increases body temperature
- Stimulates metabolic reactions
- Releases oxygen in the bloodstream
CNS Training Warm-Up: Step-by-Step Guide
These physiological and neuromuscular functions ensure the whole body (including the CNS) is ready for exercise. Here’s a blueprint you can use to create a warm-up routine that will activate your CNS and take your performance to the next level.
- Breathwork and Visualization: Clear your mind of external distractions with about a minute of deep, conscious breathing, while you visualize each muscle contraction and exercise repetition during the workout.
- Dynamic Stretches: Lubricate your joints and muscles with dynamic movements like arm circles, torso twists, high knees, hip openers, lunges, squats, heel raises and other stretches that promote range of motion.
- Resistance-Based Movement: Begin to arouse the nervous system with a few sets of fast-paced kettlebell swings or other resistance exercises with a weight that’s heavy but manageable (about 3–5 pounds or so).
- Bursts of Intense Movement: Transition into explosive, high-intensity moves such as sprints, lateral bounds, jumps, quick directional changes, burpees, or other plyometric exercises to further activate your CNS.
- Short Isometric Holds: Lower down into a basic push-up, then hold it at the bottom for about 5–10 seconds before returning to the start position. Do a few more sets to prime the CNS for physical and mental stress.
- Rest Between Intervals: For the higher-intensity parts of this warm-up routine, make sure to rest between each set. This will prevent your muscles from cramping and tiring out before the real workout even starts.
CNS Training: The Key to a Better Workout
Activating the central nervous system before a workout will energize both your brain and body for the exertion that’s coming. When you incorporate this technique into each fitness routine, your muscles and joints will be ready to manage the stress required of them.
That means you’ll reap the benefits of higher endurance, stronger performance, and a lower risk of injury. Truly a win-win-win! So, next time you plan to hit the weight room or the running track, activate your CNS first.
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