Muscle fibres

Muscle fibres can be classed into two types: Slow twitch muscle fibres (type 1) and fast twitch muscle fibres (type 2). Each muscle type has its own individual ability in response to exercise and the way it reacts to training. Usually, the average person contains roughly 50% slow twitch and 50% fast twitch muscle fibres for everyday movement. Slow twitch muscle fibres (type 1) : These are the most efficient as they use fuel to support periods of extended muscle contractions over a long time. They are not as dynamic and explosive as fast twitch fibres but they can run for a long time before they burn out.

Type 1 fibres are great for people who take part in marathons, cycling and running far distances.

Fast twitch muscle fibres (type 2) : Type 2 fibres are efficient at providing short bursts of strength and speed in comparison to slow muscle fibres. Although fast twitch fibres produce an equal level of force during muscle contractions as slow twitch fibres, they are able to launch this explosively. Because of this type 2 muscle fibres fatigue much sooner than type 1 fibres. Someone who uses more dynamic and powerful movements in their exercise will benefit greater from having more fast twitch fibres for areas such as weightlifting and sprinting.

Tip: Genetics determine whether we have one muscle fibre more prominent over the other but it can still be possible to change the overall composition of having more type 1 or 2 fibres through training and focusing on a workout plan with the right results and correct nutrition, rest and mental goals.