Think you can do it? Know you can!
During exercise at low intensities, the deep, high-oxidative fibres, are recruited first and produce the majority of force. At increasing intensity, fast-twitch fibers are also recruited, so that during high-intensity exercise all fibres are active. Fast twitch fibers have special benefits to our health.
Skeletal muscle is made up of muscle fibres, connective tissue, and nerves. Muscle fibers are usually classified into three general phenotypes
◦ slow-twitch oxidative (SO) fibers,
◦ fast-twitch, oxidative, glycolytic (FOG) and
◦ fast-twitch, glycolytic (FG) fibers
Muscles composed mainly of slow-twitch fibers have more capillaries, more arterioles and oxidative capacity, and more endothelium-dependent dilation of blood vessels. Endothelial cells are a small layer of cells tat line blood vessels and help control vascular resistance brought about by factors like nitric oxide and adenosine.
The response to exercise depends on the mode of training; the muscle fibre recruitment patterns; the duration; and the intensity of the training. These together affect the metabolic response as well as the physical forces to which the cells lining blood vessels are exposed. For example, stretch and compression of capillaries due to muscle contraction, and shear stress on the endothelial cells (that line the blood vessels) due to increased blood flow.
In terms of increase in oxidative capacity, capillary density, and blood flow capacity; and increase in contractile activity, interval sprint training or circuit training have the most effect in fast-twitch, white, skeletal muscle while endurance training has the most effect in slow twitch red muscle. It should be no surprise that the slow twitch fibres are the “red” meat when you eat chicken!
Muscle contraction itself restricts blood flow by compressing capillaries and the flow returns when the muscle relaxes. "Kaatsu" training tries to simulate this at lower intensity, or when there is little existing muscle.
Anyway, the message is that our bodies adapt to the type of exercise that we do in ways that make us more efficient, depending on the muscle fibres recruited during exercise, which depends on the mode and intensity of exercise. So for the best benefit, try something different, and at different intensity.
One of the non-fighters who joins Rooftop Academy’s weekly circuit training session said “I never thought I would do this, but I really enjoy it”.
Believe you can do it? Know you can!
◦ slow-twitch oxidative (SO) fibers,
◦ fast-twitch, oxidative, glycolytic (FOG) and
◦ fast-twitch, glycolytic (FG) fibers
Muscles composed mainly of slow-twitch fibers have more capillaries, more arterioles and oxidative capacity, and more endothelium-dependent dilation of blood vessels. Endothelial cells are a small layer of cells tat line blood vessels and help control vascular resistance brought about by factors like nitric oxide and adenosine.
The response to exercise depends on the mode of training; the muscle fibre recruitment patterns; the duration; and the intensity of the training. These together affect the metabolic response as well as the physical forces to which the cells lining blood vessels are exposed. For example, stretch and compression of capillaries due to muscle contraction, and shear stress on the endothelial cells (that line the blood vessels) due to increased blood flow.
In terms of increase in oxidative capacity, capillary density, and blood flow capacity; and increase in contractile activity, interval sprint training or circuit training have the most effect in fast-twitch, white, skeletal muscle while endurance training has the most effect in slow twitch red muscle. It should be no surprise that the slow twitch fibres are the “red” meat when you eat chicken!
Muscle contraction itself restricts blood flow by compressing capillaries and the flow returns when the muscle relaxes. "Kaatsu" training tries to simulate this at lower intensity, or when there is little existing muscle.
Anyway, the message is that our bodies adapt to the type of exercise that we do in ways that make us more efficient, depending on the muscle fibres recruited during exercise, which depends on the mode and intensity of exercise. So for the best benefit, try something different, and at different intensity.
One of the non-fighters who joins Rooftop Academy’s weekly circuit training session said “I never thought I would do this, but I really enjoy it”.
Believe you can do it? Know you can!
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