If your goal is to run a marathon, climb a mountain, or crush your colleagues in the annual office plank competition, you need to understand Type 1 muscle fibers and how to build them.
Of the two main types of Skeletal muscle fibersType 1 muscle fibers (also called “slow-twitch” muscle fibers) are more endurance-oriented and are crucial for Steady state exerciseHigh rep strength training sets and isometric grab bars.
But before we dive into how to target Type 1 fibers in your training, let’s first take a closer look at what they are and how they work.
What are type 1 muscle fibers?
Compared to Type 2 (fast-twitch) muscle fibersType 1 muscle fibers are larger and stronger and have long contraction times (hence the nickname “slow-twitch”). This means they generate less force but are more resistant to fatigue.
That’s why they are your body’s most important fiber for long-term, consistent activities such as: running And Ride a bikeand for strength training with continuous effort and higher reps Circuit training.
How to Train Type 1 Muscle Fibers
“Every muscle contains both type 1 and type 2 muscle fibers, and each is born with its own unique ratio of these fibers,” says Breanne Celiberti, MS, former lecturer in the department of human performance at the University of Tampa. But through targeted training, you can favor and build one type of fiber over the other.
To develop your Type 1 muscle fibers, focus on aerobic and endurance activities and training modalities:
1. Steady state training
Maintain a steady pace At longer distances your Type 1 fibers get hammered (as opposed to Sprint And Interval trainingthat target type 2 fibers).
2. Strength training
Incorporate light, high-rep sets into your routine to target your Type 1 fibers. Research also shows that performing both light-weight/high-rep sets and heavy-weight/low-rep sets can help maximize hypertrophy (muscle building) by training both primary muscle fiber types.
3. Circuit training
Consecutive sets of plyometric, Body weightand weightlifting exercises stress both Cardiovascular system and your muscles – especially your type 1 fibers.
What do type 1 muscle fibers look like?
Type 1 muscle fibers require more oxygen to produce energy than type 2 muscle fibers, which is why they are red. Their counterparts, type 2 muscle fibers, are larger anaerobic (oxygen independent) are white.
“Type 1 fibers are also slightly smaller,” says Celiberti. “When examined closely, type 1 muscle fibers have higher capillary density and oxidation capacity and a smaller diameter than type 2 fibers.”
