Sprinter or Distance Runner...What Do You Relate To??

Are you a better sprinter or distance runner?  Many people believe that having more fast or slow twitch muscle fibers may determine what sports athletes excel at and how they respond to training.

Let's have a brief anatomy lesson so you understand what muscle fibers are all about.  Skeletal muscle is made up of bundles of individual muscle fibers called myocytes. Each myocyte contains many myofibrils, which are strands of proteins (actin and myosin) that can grab on to each other and pull.  This shortens the muscle and causes muscle contraction. It is generally accepted that muscle fiber types can be broken down into two main types: slow twitch (Type I) muscle fibers and fast twitch (Type II) muscle fibers.  Fast twitch fibers can be further categorized into Type IIa and Type IIb fibers. 

These distinctions seem to influence how muscles respond to training and physical activity, and each fiber type is unique in its ability to contract in a certain way.  Human muscles contain a genetically determined mixture of both slow and fast fiber types.  On average, we have about 50 percent slow twitch and 50 percent fast twitch fibers in most of the muscles used for movement. 

Let's break down each type of muscle fiber so you get a better understanding of what we are talking about.

Slow Twitch (Type I)

The slow muscles are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time.  They fire more slowly than fast twitch fibers and can go for a long time before they fatigue.  Therefore, slow twitch fibers are great at helping athletes run marathons and bicycle for hours. 

Fast Twitch (Type II)

Because fast twitch fibers use anaerobic metabolism (e.g., metabolism in the absence of oxygen) to create fuel, they are much better at generating short bursts of strength or speed than slow muscles.  However, they fatigue more quickly.  Fast twitch fibers generally produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly.  Having more fast twitch fibers can be an asset to a sprinter since she needs to quickly generate a lot of force.  

Type IIa Fibers

These fast twitch muscle fibers are also known as intermediate fast-twitch fibers. They can use both aerobic and anaerobic metabolism almost equally to create energy.  In this way, they are a combination of Type I and Type II muscle fibers.

Type IIb Fibers

These fast twitch fibers use anaerobic metabolism to create energy and are the "classic" fast twitch muscle fibers that excel at producing quick, powerful bursts of speed.  This muscle fiber has the highest rate of contraction (rapid firing) of all the muscle fiber types, but it also has a much faster rate of fatigue and can't last as long before it needs rest.

So, with that being said, are you a sprinter or a distance runner (even if in theory)?  Take a look at the different body types in various sports and you'll begin to understand the difference in muscle fibers.  And that, our friends, is your anatomy lesson for the day!!

Big Muscles, Big Burn: Increase the Efficiency of Your Workouts

Today's blog comes from one our PROMATx Health Club's personal trainer, Joseph Mattingly. Read on as he talks about getting the biggest bang for your buck in the gym!!

As a personal trainer, every day I see people wasting time in the gym and being overall inefficient with their time spent working out. For many people, squeezing time at the gym into their busy schedule is one of the biggest obstacles to weight-loss and overall fitness success. For the masses who have this problem, the following is a guide to achieving your fitness goals within a limited time frame. In this post is a suggested workout outline with tips, selected from anecdotal and scientific evidence, on how to achieve your fitness goals with limited time spent in the gym. I understand that there are different body types, workout preferences, and that equipment is not always available for use, therefore I have provided alternatives to each of the preferred lifts.

Getting Started

As soon as you walk into the gym, head to the cardio area and get in a quick 5-8 minute warm-up to prepare yourself mentally and physically for the fast paced, intense workout to come. This workout is ideally done 3 times a week for maximum benefit, with a day in between for muscle recovery. If you have the time, feel free to get some cardio and core work done on your recovery days. I would suggest 20-30 minutes of interval-style cardio and 4-6 sets of core work. Stretching afterwards is highly encouraged, especially for those who already have creaky joints, bad backs, shoulders etc.

The workout - “Big Muscles”

This workout is composed entirely of compound exercises involving multiple muscle groups being recruited at the same time. This allows for maximal efficiency, muscle recruitment and caloric burn. All of this combines to speed up your metabolism, both during and after the workout. You should never rest more than 90 seconds between sets or exercises, and preferably keep the rest periods to 60 seconds.

 

Circuit 1, done 2-3 times, preferably in this order 

1. Bench Press - Barbell or Dumbbell.................................8-12 reps
2. One Arm Rows – Dumbbell.........................................12-15 reps
3. Squats or Leg Press.................................................15-20 reps
4. Plank or Bicycle Crunches..........................................To failure

Circuit 2, done 2-3 times

1. Shoulder Press (seated or standing) - Barbell or Dumbbells..........12–15 reps 
2. Pulldowns or Pullups.......................................................10-12 reps 
3. Lunges or Straight Leg Deadlifts.........................................15-20 reps or steps
4. Leg Lifts or Cable/Dumbbell Twists.....................................To failure

If done with the appropriate intensity and focus, these two circuits should recruit virtually every major muscle in your body AND increase your metabolism and lean body mass. The 16 to 24 sets should be plenty of volume and should take anywhere from 30 minutes to an hour, depending on your pace. Done correctly and frequently, along with an appropriate diet and hydration, you should be on your way to a better body with less time spent at the gym.

Give this workout a try. If you still have questions or are unsure on how to perform some of these exercises, be sure to stop by PROMATx and talk with a fitness professional. Remember, we are your body transformation specialists!!

What Does Your Body Look Like Without Skin?

Did I just creep you out with the title of today's blog??  I didn't mean to!  Just because you may not have the knowledge of what goes on inside your body, doesn't mean it's too late to learn.  Here in Lexington, KY, you have the opportunity to see what your body looks like without skin!  You work hard in the gym, keep a healthy lifestyle, and watch what you eat.  Now it's time to see how all of that works together inside your body.  Starting September 10th and running through January 8th, you can visit the "Bodies Revealed" exhibit and see the muscles, bones, organs and everything else, up close and personal.  Don't be grossed out...take a look and explore the human body.

Those exercises you do in the gym (or in your living room) will make more sense if you can see what the muscle looks like, where it connects to the bones, and what surrounds it.  Take a look at the complicated make-up of the human body and marvel in its abilities to perform simple tasks like typing on a computer or complex functions such as digestion and innate breathing.

Expand your knowledge on your body.  Take a peek inside and see what a muscle really looks like; be amazed at how much can be packed into the human body; be thankful at how much our body does without us actually telling it what to do!

Learn more at Bodies Revealed.  Check it out today!