Muscle Fiber Type Training

Rep. zones are a funny thing. A lot of talk about many repetitions, but this includes a series of not really have a clue why they are doing, or that a certain amount of impact it will have on their bodies.

In general, the lower repetitions, such as 3-8 are the most productive to create an absolute power. Repeats compared to 10-20 medium-range produce anaerobic endurance strength. Range of 20-40 repetitions to produce more energy in aerobic endurance.

The reason for these ranges varied, even within a category of reps because people will have varying amounts of time to complete the rep. We know that this is not the actual number of repetitions, but by the time the muscle power is really the cause of the adaptive response. So if you have only four trials take 6 seconds each time and do six repetitions that take 4 seconds each, both work in the range of 3.8 and has caused this reaction is caused by adaptation to a muscle under tension for 24 seconds.

Now the types of fibers. There are actually three types of muscle fibers in the body that concerns us. Type 1, type 2a and 2b type. Some people have a natural tendency to do well in some activities than others and because the proportion of muscle fiber type to another, among other things. Muscle fiber type 1 (or slow muscle fibers, sometimes called red) muscle fibers are resistant because they are very resistant to fatigue and injury. The sad part is that its ability to produce energy is very low too.

Muscle fiber type 2a (fast muscle fibers - intermediate - sometimes called black) are much larger and stronger than type 1 muscle fibers. These fibers have a high capacity for glycolytic activity and can produce high power output over long periods of time.

Type 2b muscle fibers are of the highest order of the power scale. These are the survival of the fibers. The purpose of 2b muscle fibers is to provide enough power and strength to cope with emergency situations. Sixteen per cent of economically inactive people have a body 2b fibers. Now, even though these fibers are strong, have no resistance to fatigue or injury. The truth is that if and when you want to use these types, the most ignorant of tissue damage beyond repair.

Now I've said all I mean. Research has shown that it is white muscle fibers of type 2a and 2b give the best results in size and strength when formed. These muscle fibers are white for high force output, which means a large amount of calories burned in a fabric that requires a lot of calories to stay alive.

So what about the red muscle fibers, type 1? Well, your body becomes efficient at what is necessary. So if all you do is just cardio and activities representing high, your body will promote the development of type 1 muscle fibers and ultimately deprive you of your ability to reach your maximum strength, size and power . What if the strength, size and power is your goal?

Well not at least some of these attributes will result in a metabolic deleted. This means that you will not burn as many calories in a day. This means that if you are on a weight loss program you have to work the muscle fibers of type 2 a in the range of 10-12 reps to increase your metabolism and stay strong and healthy.

But the body can not handle the increased levels of recovery in a particular area for a period of time. Therefore, in good programs, there are several totally differant workouts, each focusing on a differant type of muscle fibers for a period of time. An individualized program has most of the time spent in the training phase that the greatest impact of the goal of trying to achieve.