Transcript IT distance training

Training Specific
Muscle Fiber
Types
Training your
Muscle Fiber Types
Training your muscles according
to their fiber type makes sense.
It will help you to get better
results from your training by
allowing you to more specifically
target your training according to
the exact specifications of your
muscles.
Training Slow
Twitch Muscle Fibers
Must use high repetitions (12 – 15)
Short rest periods (30 seconds)
High volume
You must do the 3 above because Type 1
muscle fibers take longer to fatigue,
they recover quickly & they require
more work to maximize growth
Know that Slow Twitch muscles are
limited in their ability for growth
Training Slow
Twitch Muscle Fibers
Long-distance endurance training
(running and cycling) and lifting
lighter weights for high repetitions
will develop slow-twitch muscle fibers
Running long time/distances makes
Type 1 more efficient, building their
aerobic capabilities, and also making
them more fatigue resistant
Continuous long runs also help
convert a greater percentage of your
muscle fibers into slow-twitch fibers,
which is one reason you continue to get
better with years of mileage
Training Type
1 & 2A Muscle Fibers
Tempo runs target slow-twitch and
intermediate muscle fibers
Slow-twitch fibers reach maximum
recruitment and contraction speed at
tempo pace, which is one reason why tempo
runs are so critical to endurance training
Tempo runs help improve the recruitment
patterns of intermediate fibers with slow
twitch fibers
In essence, it improves the ability of both
fiber types to work together for maximum
effectiveness
Training Type 2A & 2B
Muscle Fibers
Traditional interval workouts like 12 x
400 meters help recruit intermediate
and fast twitch muscle fibers
When used together, these two fiber
types learn to interact more efficiently
by reducing activation of unnecessary
fibers
More importantly, it improves your
neuromuscular coordination – the
speed at which the brain can send
signals to the muscles to fire, thus
making you more efficient
Training Fast
Twitch Muscle Fibers
Use low to moderate repetitions (4 to 8)
Longer rest periods (1 – 2 minutes)
Moderate volume
You must do the 3 above because Type 2
(A & B) muscle fibers fatigue more
rapidly, they take longer to recover &
they require less work to maximize
growth
They are much easier to build mass in
They have a greater potential for size
Training Fast
Twitch Muscle Fibers
Strength training and speed training can
be very effective in developing maximum
force
Lifting a heavy weight with slow
acceleration will develop maximum force,
but you can also achieve maximum force by
lifting a lighter weight with fast
acceleration
Heavy Squats, Deadlifts and Bench Presses
are good ways to increase Type II fibers
So is running sprints, agility drills and
medicine ball training
Training Fast
Twitch Muscle Fibers
Plyometric training and Olympic lifting are
also effective fast-twitch fiber recruiters.
They do this by using the stretch
shortening cycle, which involves a prestretch of the muscle followed by a rapid
contraction of the same muscle, resulting
in the production of maximum force
Other effective exercises include Vertical
Jumps, Broad Jumps, Power Cleans, Power
Snatches and Depth Jumps
Training All
Muscle Fiber Types
If your muscles have a fairly even
mix of fibers, you can evenly divide
your training between focusing
on the lower-rep, fast twitch
fiber training and the higher-rep,
slow twitch fiber training
This will help you to develop all
the fibers in your muscles,
maximizing your ultimate
development
Comparing your
Muscle Fiber Types
Characteristics of the Three Mu scle Fiber Types
Fib er Type
Slow Twi tch
Fast Twitch A Fast Twitch B
Contraction
Slow
Fast
Very fast
time
Size of motor
Small
Large
Very large
neuron
Resistance to
High
Intermediate
Low
fatigue
Activity used
Long term
Short term
Aerobic
for
anaerobic
anaerobic
Force
Low
High
Very high
production
Mitochondrial
High
High
Low
density
Capillary
High
Intermediate
Low
density
Oxidative
High
High
Low
capacity
Glycolytic
Low
High
High
capacity
Major storage
fuel
Triglycerides
CP, Glycogen
CP, Glycogen