What do type 1 muscle fibers do and how to train them?

If your goal is to run a marathon, climb a mountain, or crush your coworkers in the office’s annual plank competition, you need to understand type 1 muscle fibers and how they’re built.

Of the two basic types Skeletal muscle fibersType I muscle fibers (also known as “slow twitch” muscle fibers) are more endurance oriented and are essential for Steady state exercisehigh-rep strength training sets, and Holds isometric.

But before we get into the details of how to target type 1 fibers in your workouts, let’s first take a closer look at what they are and how they work.

What are type 1 muscle fibers?

compared to Type II (fast-twitch) muscle fibers.which are larger and stronger, type I muscle fibers have long contraction times (hence their nickname “slow twitch”). As a result, they generate less force, but are more resistant to fatigue.

This is why it is the body’s go-to fiber for long-term and static activities such as Run and Cyclingand for sustained effort, and high-repetition strength exercises such as Circuit training.

How to train type 1 muscle fibers

Every muscle contains both Type 1 and Type 2 muscle fibers, and each person is born with their own unique ratio, says Brynn Ciliberti, MS, and former assistant trainer in the Department of Human Performance at the University of Tampa. But with targeted training, you can favor and build one type of fiber over another.

To develop your type 1 muscle fibers, focus on aerobic and endurance activities and training modalities:

1. Steady-state training

Maintain a steady pace For longer distances your type 1 fibers (unlike Jogging and Interval trainingWhich targets type II fibers).

2. Resistance training

Incorporate lightweight, high-rep sets into your routine to target type 1 fibers. Research also shows that performing both light weight/high rep and heavy weight/low rep sets can help maximize performance. Inflation (Building muscle) by working both types of basic muscle fibers.

3. Circuit training

Consecutive sets of plyometric, Body weightAnd weight lifting exercises will tax both of you Cardiorespiratory system And your muscles – especially type 1 fibers.

What do type 1 muscle fibers look like?

Type 1 muscle fibers require more oxygen to produce energy than type 2 muscle fibers, so they are red. Their counterparts, type II muscle fibers, are more Anaerobes (independent of oxygen), white in colour.

“Type I fibers are a little smaller, too,” Ciliberti says. “Upon closer examination, type I muscle fibers have a higher capillary density and oxidative capacity, as well as a smaller diameter than type II fibers.”