Fast twitch / slow twitch muscle fibres
Discussion
Hi,
as a background I recently started army training and whilst I'm fine on the strength side of things and distance running, I am only really middle of the road when it comes to sprint type work and would like to improve upon this.
A bit of reading seems to suggest its not clear cut whether or not you can train to adjust the ratio of fast to slow twitch muscle fibres and I was wondering if anyone has had any experience of trying to change theirs? are there any particular training techniques for it, or failing that is it just a case of exercising to try and make that bunch of fibres stronger?
as a background I recently started army training and whilst I'm fine on the strength side of things and distance running, I am only really middle of the road when it comes to sprint type work and would like to improve upon this.
A bit of reading seems to suggest its not clear cut whether or not you can train to adjust the ratio of fast to slow twitch muscle fibres and I was wondering if anyone has had any experience of trying to change theirs? are there any particular training techniques for it, or failing that is it just a case of exercising to try and make that bunch of fibres stronger?
The number of fast and slow twitch muscles are what you are born with and cannot be changed.
Intermediate muscles - FOGs - can take on charateristics of either slow of fast twitch depending on your training.
The hard bit is working out what your ratio is without being disected.. and that's how your muscle growth responds to different exercise routines.
Intermediate muscles - FOGs - can take on charateristics of either slow of fast twitch depending on your training.
The hard bit is working out what your ratio is without being disected.. and that's how your muscle growth responds to different exercise routines.
What sprint distances? 100 0r 200ms?
100ms - work speed/intervals in your training,and you might wish to boost your ATP-PC muscle stores by taking creatine supplement:individual results vary but lots of runners take PC.You could also work heavy lifts like squats if you want to specialise at this distance.
200ms - once again specific sprints/intervals and supplementing PC will help but you're into anaerobic glycolysis after maybe 12 secs (if you're PC stores are good)
so you'll need to work more on the distance itself.
100ms - work speed/intervals in your training,and you might wish to boost your ATP-PC muscle stores by taking creatine supplement:individual results vary but lots of runners take PC.You could also work heavy lifts like squats if you want to specialise at this distance.
200ms - once again specific sprints/intervals and supplementing PC will help but you're into anaerobic glycolysis after maybe 12 secs (if you're PC stores are good)
so you'll need to work more on the distance itself.
Again, from what I remember from my A-Level P.E, so please don't take it as gospel and I expect to be corrected slightly...
Can Training Change Fiber Type?
This is not entirely understood, and research is still looking at that question. There is some evidence showing that human skeletal muscle may switch fiber types from "fast" to "slow" due to training, but this generally goes against what is accepted. A lot of people believe that training will alter the prominence of whichever fibres have been trained.
When it comes to elite performers, you're not going to get someone with a higher ratio of slow twitch fibres being sprinters and vice versa. But at most levels, it is possible to condition yourself through training to be more balanced, even if you are genetically pre dispositioned one way or the other, but some people would consider this going against the advantages given to you by your genes. But it entirely depends on your goals.
Can Training Change Fiber Type?
This is not entirely understood, and research is still looking at that question. There is some evidence showing that human skeletal muscle may switch fiber types from "fast" to "slow" due to training, but this generally goes against what is accepted. A lot of people believe that training will alter the prominence of whichever fibres have been trained.
When it comes to elite performers, you're not going to get someone with a higher ratio of slow twitch fibres being sprinters and vice versa. But at most levels, it is possible to condition yourself through training to be more balanced, even if you are genetically pre dispositioned one way or the other, but some people would consider this going against the advantages given to you by your genes. But it entirely depends on your goals.
The sort of distances so far seem to be targeted at about 200/300m distances. As I'm a vegetarian I already take an all in one protein / creatine supplement to make up for the diet.
I do already do some forms of HIIT but it generally takes the form of sparring in martial arts so maybe I'll go back to doing more hill reps running instead. I don't feel like I'm running out of oxygen, more that the legs wont keep up with what I want them to do. My legs look like they ought to have the muscle (6ft, between 12 and 12.5 stone) to support it before the powerfully built comments roll in.
I do already do some forms of HIIT but it generally takes the form of sparring in martial arts so maybe I'll go back to doing more hill reps running instead. I don't feel like I'm running out of oxygen, more that the legs wont keep up with what I want them to do. My legs look like they ought to have the muscle (6ft, between 12 and 12.5 stone) to support it before the powerfully built comments roll in.
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