Tag: ask the expert

Q & A w Z: Muscle Fibers

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Q. What is the difference between slow twitch and fast twitch muscle fibers? Why is it important to work both?

A: Let’s talk about muscle. Muscle allows the body to turn energy into motion. You won’t be able to do anything without muscle tissue. You have more than 600 muscles in your body. They help you move, lift things, pump blood through the body, and even help you breathe. Pretty cool, huh? I’m sure you’ve also heard about slow twitch and fast twitch muscle fibers, or Type I and Type II…Getting a bit more specific here. Little confused? No problem. Keep on reading and you’ll find out more about each and what they do.

I like to keep it simple and try to explain science in simple English. Type I (slow twitch) muscle fibers dominate in an elite distance runner’s body. They are trained in endurance. Think about running for a long period of time, at a steady pace, medium intensity; these fibers are fatigue-resistant. They also produce less force than Type II fibers and that’s the main reason why they can last a lot longer. Marathon runners, bikers, or swimmers for example, work on running endurance, which occurs when the slow muscles use oxygen to create energy for long-lasting muscle contractions.

Athlete Running Through Finish LineOn the other hand, Type II, fast-twitch muscle fibers, are associated with strength and power. Think about super heavy squats or sprinting. How much you can do? How long can you last? Not long. Your fuel runs out quickly. These fibers fatigue super fast. Fast twitch fibers use anaerobic metabolism for fast energy instead of oxygen; the muscles get the energy faster, and in fuller force, but do not exhibit endurance. When we think of Type II fibers, we typically picture Olympic lifters, track sprinters, baseball players, and bodybuilders.

Everyone has a mix of both types of muscle fibers. People who have major disparity between muscle fibers often end up being elite athlete (genetics play a huge role). If you have a specific goal, you’ll gear your workouts towards Type I for endurance training or cardiovascular health or Type II for strength, agility, and bone density. Make sure not to neglect one or the other. Your workouts should include both the heavy loads necessary to stimulate what I call the “Big Boys,” the Type II fibers, as well as the lighter loads that do a better job getting the “Slow Boys” or the Type I fibers to grow.

One Healthy Breakdown: Now we know all about muscle fibers and that it is important to have some balance of the two types of exercise for overall fitness!

If you have a question for Z, email kiley@onehealthyhamptons.com or post on the OHH facebook page!

Q & A w Z: Warm Up & Cool Down

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Q: What is the best way to warm-up and cool-down?

A: Warming up the body before a workout is really important to prevent injury during and after the workout. Lots of people think that static stretching is necessary before a workout, but you actually want to avoid it because it increases your chance of straining or tearing muscles.

For my warm-up, I do dynamic stretching and/or foam rolling for about 5-10 minutes. Dynamic stretching (stretching while moving) should be incorporated into everybody’s workout routine. It allows the body and mind to better prepare for activity. Dynamic stretching increases the heart rate, blood flow, and circulation to muscles. It also activates the nervous system to improve neuromuscular reaction, crucial during a tough workout. Dynamic warm-up can lead to fewer injuries and improved performance, something I’m sure we all want.

There is no one right way to warm up, there are tons of dynamic movements (you can search online for examples.) Pick the movements closely related to those that will be performing during the workout to target the muscles you’ll be working. If you’re training your legs, you could warm up with bridges, leg swings, walking on toes, walking lunges, high knees, lateral squats, etc. There are so many exercises, just pick your favorite 5-6 exercises (10-15 repetitions each or until you feel warm) and practice consistently. It’s very tempting to skip your warm-up, but don’t. Stick with it and it will pay off.

As for cool-down, it is important to let the heart rate come down after your workout.  Cool-down can be as simple as walking one lap, just make sure that you recover. This is the right time for static stretching; stretch the muscles you’ve worked during your workout for about 10-20 seconds. Gentle yoga is a great cool down. I usually do a few static stretches at the end of my workout, like Downward Dog or Forward Fold.

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I also love love love the foam roller. The foam roller, a very cost-friendly tool, can be used to boost circulation before the workout and/or to break up fibrous tissue after the workout, which prevents soreness. The foam roller is my best friend after a tough leg routine, it loosens the tightness.

If you have a question for Z, email kiley@onehealthyhamptons.com or post on the OHH facebook page!

One Healthy Breakdown: warming-up the right way is just as important as what you do during your workout – replace pre-workout stretching with dynamic moves for good reason.

Q & A w Z: Lazy Days

Q:  How do you stay motivated when you’re feeling really, really lazy?

A:  Everyone has lazy days, but there are ways to stay positive.  I suggest going to a different gym or a new class to switch it up.  Listen to new music or even wear a new workout outfit, do something to pump you up.  Try changing your environment.  I’ll go to the gym in the afternoon when it’s busiest because that motivates me to be around lots of other people working out hard.  I’ll feed off of their energy when I don’t have my own.

I also love a good cup of strong coffee in the morning.  On days where I have the coffee, but I’m still not feeling it, I’ll tell myself I’ll just do a quick workout and take it easy.  Sometimes, that’s what the body needs. It’s ok if it’s not the best workout. Some days are better than others, but don’t beat yourself up about it.  Sometimes, once I get going, I will get into it and then push myself harder and longer than planned.  You’ll always feel good afterwards.  Sometimes you have to really push yourself to start.

If you have a question for Z, just reply to this email or post on the OHH facebook page.

One Healthy Breakdown: no one ever regrets a workout!