Twitch muscles are skeletal muscles that help to maintain your movement. Your muscles are constructed of two different types of muscle fibers that are fast twitch, and slow twitch. Fast twitch muscle fibers are linked with exercises that require quick, forceful bursts of activity. The extended strength type of exercise is most nearly associated with Slow twitch muscle fibers. While you are born with a measurable number of each type of muscle fiber, exercise specificity can generate some crossover. Here we suggest you some fast twitch and slow twitch exercises and also give you the clarity of the differences between these two types of twitch muscles.
What are Slow Twitch Muscle Fibers?
Slow twitch muscle fibers include mitochondria, the organelles that utilize oxygen to help generate adenosine triphosphate (ATP), which is the chemical that actually feeds muscle contractions, and is estimated aerobic. Because they can produce their own source of energy, slow twitch muscle fibers can provide force for an extensive period of time, but they are not capable to produce a significant amount of force. Slow twitch muscle fibers are also named red fibers because they restrain more blood-carrying myoglobin, which produces a darker color. Slow twitch muscle fibers have a low activation threshold, indicating that they are the leading recruited when a muscle contracts.
Some Slow Twitch Muscle Fibers Exercises
Slow twitch muscles are targeted with endurance training, such as lower resistance with higher repetitions, or more extended duration with a lower intensity.
- Stand high with your feet shoulder-width apart.
- Grasp the top of a dumbbell with both your hands and retain it vertically in front of your chest.
- Keep your back upright.
- Now squat down till the tuck of your hip descends below your knee and the tops of your thighs are at least equal to the ground.
- Stretch your hips and knees to reverse to the starting position.
- Do it 2 sets for 60 seconds each with no pause between reps and rest for 60 seconds between sets.
- You have to lie on your spine under a barbell in the squat rack machine.
- Grasp the bar with an overhand with your shoulder-width grip.
- Drag your chest to the bar, squeezing your shoulder blades collectively at the top.
- Gradually lower your body back to your starting position.
- Do it for 2 sets for 60 seconds each with no pause between reps.
- Rest for 60 seconds between sets.
What are Fast Twitch Muscle Fibers?
Fast twitch muscle fibers can be classified into fast twitch IIa, fast oxidative glycolytic because they utilize oxygen to convert glycogen to ATP, and fast twitch type IIb, non oxidative, which rely on ATP saved in the muscle cell to produce energy. Fast twitch muscle fibers have a high threshold and activated only when the energy requirements are greater. The fast twitch muscles need a shorter time to reach height force and can produce higher amounts of force than slow twitch muscle fibers. Fast twitch fibers are termed white fibers because they do not hold much blood, which provides them a lighter color than slow twitch fibers.
Some Fast Twitch Muscle Fibers Exercises:
High-intensity intervals, strength training target the fast twitch muscles of your body.
- You have to stand with your feet hip or shoulder-width apart.
- Then place the barbell just over your shoulders.
- Now bend your knees to lower into a squat position.
- Pause when your knees are at 90-degree angles or before you fall the natural arch of your back.
- Engage your glutes and legs while maintaining your body with a strong upper body.
- Gradually stand back up without clasping your knees.
- Repeat it for 1-3 sets of 10-16 repetitions and rest for 60-90 seconds.
- You have to lie flat on your spine on a bench.
- Grasp the bar with your hands just broader than your shoulder-width apart, so when you’re at the bottom of your movement your hands are right above your elbows. This provides for the highest force creation.
- Draw the bar gradually down to your chest while you breathe in.
- Press up while you breathe out, grasping the bar firmly and watching a place on the ceiling rather than the bar, so you can assure it moves the same way every time.
Kettle bell Swing
- Take a single kettle bell in both your hands with an overhand grasp with your feet shoulder-width apart.
- Bend your knees gently while shifting your hips backward, retaining your chest uplifted, and hinging your upper body until it is equal with the ground.
- Let the kettle bell to hang between your legs with your arms entirely stretched.
- Then explosively drive your hips forward while compressing your glutes.
- Allow the force from this movement to move the kettle bell to your shoulder-height without relying on your arm muscles to perform the task.
- Enable the bell to swing back down and repeat the movement for 6-8 times.
Fast twitch muscle fibers are best for short, prompt bursts of energy. Slow twitch muscle fibers are more suitable for long-term resistance activities and can promote your heart health. Working out these slow twitch and fast twitch exercises as both can provide you an extensive variety of exercises to choose from and enhance your overall health and strength.