Guest Blog by TrueFitness: Muscle

Each muscle in the human body is formed by a collection of coiled muscle fibers – potentially thousands of them! – that determine our muscles’ potential capacity. These fibers are responsible for muscle contraction and force production. The brain determines how many fibers are required for a particular contraction, and when the chosen fibers contract, we have movement. The number of fibers contracted at once determines the force of each contraction. Through training, we get better at contracting just the right number of fibers for the right amount of force; proper training teaches us to use our body efficiently and athletically, and to apply our muscles appropriately to the task at hand. Today’s discussion focuses on the different types of fibers, how we use each type athletically and how to train to maximize our muscle fibers’ potential.

The human body is made up of two types of muscle fibers: Type 1 and Type 2. Although they work together and may lie next to each other to form a muscle, they have distinctly different properties and uses within the body. Proper training will enhance each fiber type, helping each to adapt to its respective uses based on the sport(s) in which we want to excel.

Type 1 fibers are the body’s aerobic muscle fibers. They are also called “slow twitch” fibers, and are used for long distance activities like marathons and triathlons. These fibers must be trained using oxygen to supply the energy demands placed upon them. They adapt to become highly efficient at replenishing energy and sustaining movement. As long as force production is kept at a low to moderate level, then Type 1 fibers will sustain the contraction rate and movement will continue. Type 1 fibers are designed for low intensity activity; they are not designed for power or explosive quickness. That is where Type 2 fibers come in.

Type 2 (aka “fast twitch”) fibers are the body’s anaerobic contraction muscle fibers. They do not run on oxygen like the Type 1 fibers do – they create energy in a different way. (that’s next week’s topic) Type 2 fibers have very little ability to sustain movement; instead, they are used during short periods of high intensity. In order to strengthen Type 2 fibers, the training must be based on power, quick bursts and sprints. Running long distances will not improve Type 2 fibers and can actually be detrimental to Type 2 fibers capabilities.

So for example, rugby players need to focus training their Type 2 fibers: rugby is a very high intensity, powerful sport with lots of quick bursts of speed. Therefore, the training needs to be of a high intensity, focusing on power movements and improving sprint speed, agility and athleticism. Strength training should focus on high weight with low reps; sprinting drills do not need to be any longer than a rugby pitch. Mostly, the sprints need to be of extremely short distances, since most plays are not the full length of the pitch. Focusing training specifically on improving Type 2 muscle fibers will help rugby players respond more quickly & powerfully, become better overall athletes and winning more games!

For more info and education on sports performance training, be sure to check out our group page on Facebook, TrueFitness Performance Conditioning. You will learn valuable lessons to be your best and improve your athleticism.
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Anyone in the San Diego area is welcome to drop in at our studio at 2949 Garnet Ave. 3rd floor, Pacific Beach, CA. We would love to put you through our workout. Please feel free to call or email Spencer Aiken, CSCS (951)296-7993 email:spencer@truefitness.biz
Article written by Spencer Aiken, CSCS, CEO, TrueFitness

Edited by Clarissa Constantine, FitToPublish. www.fittopublish.com