Losing weight and getting in shape is one of the most common goals and then building an amazing physique, if you´ve been on this industry for a long time you know that every year new trends come out just like diets, some people prefer to stick with the basics while others love to try every new workout program, routine or technique.
We don´t need to follow trends, we need to understand how our body works and which tools we can use to achieve our goals, muscle fibers are one of the most important stuff we need to know and understand if we want to get the best results with our program.
We have two types of muscle fibers which are type 1 and type 2, knowing how this two types of fiber works and how you can hit them or target them is key to creating workout programs that lead to our goals.
Type 1 muscle fibers or slow twitch muscle fibers are target with light weights , high reps and short rest periods around the 12 to 15 reps and 30 to 60 seconds rest. This fibers are more efficient at using oxygen and they fire slowly and they can go for long periods of time before they fatigue, this fibers are more useful in marathons, swimming long distances or any activity that follows a steady state pace for long periods of time. This are used for steady state cardio.
Type 2 muscle fibers or fast twitch muscle fibers are target with heavy weights , low reps and long rest periods around the 5 to 8 reps and 2 to 5 minutes rest. This type of fibers are able to fiber faster generating short burst of power, speed or strength and they fatigue more quickly. This are used for HIIT cardio type of training.
In fitness there are so many different goals and getting in shape is just one of them, improving body composition must be our ultimate goal but we can also gain muscle, improve overall performance, increase strength, increase endurance, etc.
The reason why some people are better in certain sports is because we´re all different and the combination of muscle fibers in each of us have an impact on our performance making us better at some types of activities but practice and our daily habits also play an important part on overall performance.
Knowing the combination of muscle fibers we possess and having a clear goal makes it possible for us to design a workout program that get us the results we´re looking for by considering our genetics and making use of them in the best way possible and not as an excuse.
If you are an professional athlete then it´s best to focus on your sport otherwise for normal people like me is not only about looking great is also about performing great in our daily activities so we our goal is to improve body composition and improve overall performance but we don´t need to get to any extreme is about getting in our best shape possible and for this we need to work both types of muscle fibers and this can be done with both types of training, cardio and resistance.
As you can see things can get really complex, whether we use this information or not depending of our goals is important that we understand how our body works at least the basics so that we can design a workout program that works for us. There are so many different programs out there which will give us results for a period of time but creating a personalized program for each of our goals based on our body and what we love will get us higher, it´s not the same to buy programs and depend of those than to have the information we need to create our own.
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