Txhua Yam Yuav Tsum Paub Txog Qoj qeeb thiab nrawm-Twitch Muscle Fibers

Zoo Siab

• Lub hauv paus ntawm Muscle Fibers
• Slow Twitch = Endurance
• Fast Twitch = Sprints
• Yuav ua li cas txiav txim seb muaj pes tsawg tus qeeb thiab ceev Twitch nqaij fibers ib tug neeg muaj?
• Yuav Ua Li Cas Qhia Tag Nrho Cov leeg nqaij
• Puas yog Kev cob qhia rau koj cov leeg nqaij fiber ntau tseem ceeb?
• Tshuaj xyuas rau

Puas tau xav tsis thoob tias cov kis las zoo li cas-xws li ncaws pob txhua lub hnub qub Megan Rapinoe lossis CrossFit champ Tia-Clair Toomey-ua raws li lawv ua? Ib feem ntawm cov lus teb yuav dag hauv lawv cov leeg nqaij. Tshwj xeeb tshaj yog, qhov sib piv ntawm lawv cov nqaij ntshiv-twitch cov leeg nqaij thiab qeeb-twitch cov leeg nqaij.

Tej zaum koj tau hnov ​​​​txog qeeb-thiab nrawm-twitch cov leeg nqaij, tab sis koj puas paub tias lawv yog dab tsi? Hauv qab no, txhua yam koj yuav tsum paub txog cov nqaij fibers, suav nrog yuav ua li cas lawv tuaj yeem pab qee tus neeg ncaws pob nqa ob zaug lawv lub cev hnyav thiab lwm tus ua haujlwm sub-ob-teev marathons, thiab seb koj puas yuav tsum cob qhia nrog koj cov leeg nqaij hauv siab.

Lub hauv paus ntawm Muscle Fibers

Npaj rau lub flashback rau koj lub tsev kawm ntawv qib siab biology chav kawm. Cov leeg pob txha yog cov leeg txuas rau cov pob txha thiab cov leeg uas koj tswj hwm thiab cog lus -tsis zoo li cov leeg koj tsis txhob tswj, zoo li koj lub siab thiab cov hnyuv. Lawv tau tsim los ntawm cov pob ntawm cov leeg nqaij hu ua myocytes. Nws feem ntau lees paub tias tag nrho cov leeg nqaij fiber ntau tuaj yeem tawg ua ib qho ntawm ob pawg: qeeb-twitch (aka hom I) thiab nrawm-twitch (aka hom II).

Nkag siab tias cov leeg nqaij muaj nyob ntawm qib micro loj. Piv txwv li, koj tsis tuaj yeem saib ntawm cov leeg biceps thiab hais tias yog qhov nrawm (lossis qeeb) ntswj cov leeg. Theej, "txhua cov leeg muaj qee qhov ua kom nrawm ntawm cov leeg nqaij thiab qee qhov qeeb-twitch cov leeg nqaij," hais tias Kate Ligler tus kws qhia ntawv tus kheej uas lees paub nrog MINDBODY. (Qhov sib piv tseeb nyob ntawm yam xws li kev tshuaj ntsuam caj ces thiab kev qhia paub, tab sis peb yuav mus txog qhov ntawd tom qab).

Qhov sib txawv tseem ceeb ntawm qhov qeeb-thiab nrawm-twitch cov leeg nqaij yog 1) lawv "twitch nrawm" thiab 2) lub zog uas lawv siv:

• Twitch ceev:"Twitch ceev yog hais txog sai npaum li cas cov leeg nqaij daim ntawv cog lus, lossis twitches, thaum txhawb," hais tias tus kws qhia kis las Ian Elwood, MA, ATC, CSCS, CF-1, tus tsim ntawm Lub Hom Phiaj MVNT, qhov chaw kho mob thiab kev cob qhia hauv Okinawa, Nyiv .
• Zog systems: Muaj ob peb lub zog tseem ceeb ntawm kev ua si hauv koj lub cev thaum qoj ib ce. Namely, lub aerobic system generates lub zog nrog kev siv cov pa thiab lub anaerobic system generates lub zog tsis muaj oxygen tam sim no. Cov kab ke aerobic xav kom ntshav ntws los nqa cov pa oxygen mus rau cov leeg ua haujlwm los tsim lub zog, uas siv sijhawm me ntsis- ua rau nws yog lub zog siv hluav taws xob uas xav tau rau qis dua lossis siv qoj ib ce. Lub caij no, cov kab ke anaerobic rub tawm ntawm lub zog me me uas khaws cia rau hauv koj cov leeg-ua kom nrawm dua, tab sis tsis siv tau raws li lub zog siv mus ntev. (Saib ntxiv: Qhov txawv ntawm Aerobic thiab Anaerobic Exercise yog dab tsi?).

Slow Twitch = Endurance

Tej zaum koj yuav xav txog qeeb-twitch nqaij fibers los ua Cardio Kings. Qee zaum hu ua "liab fibers" vim tias lawv muaj cov hlab ntshav ntau dua, lawv muaj txiaj ntsig zoo ntawm kev siv oxygen los tsim lub zog rau lub sijhawm ntev tiag tiag.

Slow-twitch nqaij fibers hluav taws kub (koj twv nws!) qeeb qeeb tshaj qhov ceev-twitch fibers, tab sis tuaj yeem tua hluav taws mus ntev ntev ua ntej tapping tawm. "Lawv qaug zog tiv taus," Elwood hais.

Slow-twitch nqaij fibers feem ntau yog siv rau kev siv qis dua thiab / lossis kev ua kom muaj zog. Xav tias:

• Ib marathon

• Lub cev ua luam dej

• Triathlon

• Taug kev tus dev

"Cov no yog cov leeg nqaij uas koj lub cev tig mus ua ntej, rau ib qho haujlwm twg," hais tias kws kho mob chiropractic Allen Conrad, DC, C.S.C.S. ntawm Montgomery County Chiropractic Center hauv Pennsylvania. Tab sis yog tias qhov haujlwm koj tab tom ua yuav tsum muaj lub zog ntau dua li qeeb-twitch fibers muaj peev xwm tsim tau, lub cev yuav nrhiav cov leeg nqaij ntshiv-twitch nrawm, lossis ntxiv rau.

Fast Twitch = Sprints

Vim tias lub cev hu rau koj cov leeg nqaij nrawm nrawm thaum nws xav tau kev siv dag zog ntxiv, koj tuaj yeem hu ua cov Power Queens. Dab tsi ua rau lawv muaj zog dua? "Cov nqaij fibers lawv tus kheej yog denser thiab loj dua qeeb-twitch nqaij fibers," hais tias Elwood.

Feem ntau, "Fast-twitch nqaij fibers siv tsawg los yog tsis muaj oxygen, tsim lub zog sai dua, thiab yooj yim dua nkees," nws hais. Tab sis kom nkag siab zoo txog cov leeg nqaij no, koj yuav tsum paub tias muaj ob hom kev sib tw nqaij ntshiv nrawm: hom IIa thiab hom IIb.

Hom IIa (qee zaus hu ua nruab nrab, hloov pauv, lossis nruab nrab) cov nqaij fibers yog cov menyuam yaus ntawm ob hom nqaij leeg (Hom I thiab IIb). Cov nqaij fibers no tuaj yeem tsim lub zog nrog oxygen (aerobic) lossis tsis muaj oxygen tam sim no (anaerobic).

Cov no yog cov nqaij fibers uas peb siv rau luv luv-ish, tab sis tawg ua si xws li:

• CrossFit WOD Fran (tus superset ntawm dumbbell thrusters thiab rub-ups)

• 400m khiav

• A 5x5 rov qab squat

Vim tias lactic acid yog cov khoom pov tseg ntawm cov kab mob anaerobic (uas cov nqaij fibers no tuaj yeem siv rau lub zog), kev xaiv cov nqaij fibers tuaj yeem ua rau qhov mob-zoo-zoo li lactic acid tsim hauv cov leeg-thaum koj cov leeg kub hnyiab. thiab xav tias lawv tsis tuaj yeem ua lwm tus neeg sawv cev. (Muaj feem cuam tshuam: Yuav Ua Li Cas Txhim Kho Koj Cov Lactic Acid Threshold).

Hom IIb (qee zaum hu ua Hom IIx lossis cov fibers dawb, vim tias lawv tsis muaj cov hlab ntsha) kuj tseem yuav raug hu ua cov leeg nqaij nrawm tshaj plaws. Elwood hais tias "Cov leeg nqaij no muaj qhov sib tw nrawm tshaj plaws," Lawv tsis tas yuav "muaj zog" dua li qeeb-twitch cov leeg nqaij, lawv tsuas muaj peev xwm tsim lub zog ntau dua vim tias lawv cog lus nrawm thiab nquag, piav qhia Ligler.

Fueled tshwj xeeb los ntawm txoj kev anaerobic, lawv kuj qaug zog sai tshaj plaws. Yog li, hom kev ua ub no hu dab tsi ntawm cov leeg nqaij?

• 1 rep max deadlift

• 100 m kab

• 50 yd xoj

Thaum tau txais kev cob qhia (thiab peb yuav tau txais ntau ntxiv rau hauv qab no), Hom IIb fibers paub txog kev nce cov leeg nqaij thiab txhais. (Txog: Vim li cas qee tus tib neeg muaj lub sijhawm yooj yim dua toning lawv cov leeg).

Yuav ua li cas txiav txim seb muaj pes tsawg tus qeeb thiab ceev Twitch nqaij fibers ib tug neeg muaj?

Ib zaug ntxiv, txhua cov leeg muaj qee yam ntawm txhua hom leeg nqaij. Kev tshawb fawb qhia tau hais tias qhov tseeb piv yog me ntsis txiav txim siab los ntawm cov noob (thiab, qhov tseeb lom zem: Muaj qee qhov kev kuaj DNA los ntawm 23andMe, Helix, thiab FitnessGenes uas tuaj yeem qhia koj yog tias koj muaj caj ces predisposed kom muaj cov nqaij ntshiv nrawm dua - lossis qeeb qeeb los ntawm kev sim qee yam hu ua koj cov noob ACTN3) . Tab sis "theem kev ua si thiab koj xaiv kev ua kis las thiab kev ua ub no tuaj yeem ua rau muaj qhov sib txawv loj," hais tias Steve Stonehouse, tus kws qhia NASM-certified personal trainer, USATF-certified run coach, and director of education for STRIDE, a indoor run studio.

Cov neeg uas tsis tau kawm tiav, tsis nquag siv feem ntau muaj txog 50-50 sib xyaw qeeb-thiab nrawm-twitch cov leeg nqaij, raws li Ligler. Txawm li cas los xij, cov neeg ncaws pob uas muaj zog (sprinters, Olympic Lifters) feem ntau muaj nce siab ntawm 70-feem pua ​​​​ntaus nrawm (Type II), thiab cov neeg ncaws pob ua siab ntev (marathoners, triathletes) tau pom tias muaj nce mus txog 70-80 feem pua ​​​​slow-twitch ( type I), nws hais.

Nws tuaj yeem muaj qhov sib txawv loj hauv cov leeg nqaij fiber ntau hauv tib tus neeg ncaws pob! Elwood tau hais tias "Muaj cov ntaub ntawv sib txawv ntawm qhov sib piv ntawm cov fiber ntau ntawm cov tseem ceeb thiab tsis muaj feem cuam tshuam hauv cov kis las," hais tias Elwood, uas yog pov thawj tias cov nqaij-fibers hloov raws li lawv tau kawm, nws hais. Zoo nkauj txias, tsis yog?

Nov yog qhov tshaj plaws: koj yeej tsis poob lossis nce cov leeg nqaij, raws nraim. Qhov tseeb, thaum kev kawm marathon, qee qhov ntawm koj cov leeg nqaij ntshiv-twitch tuaj yeem hloov pauv mus qeeb-twitch cov leeg nqaij txhawm rau txhawb koj txoj kev kawm. Tsis tau nkag mus rau hauv cov nyom, qhov no tuaj yeem tshwm sim vim tias "qee yam ntawm peb cov leeg nqaij yog qhov sib xyaw ua ke cov leeg nqaij, uas txhais tau tias lawv tuaj yeem mus rau ib txoj kev twg," Elwood hais. "Nws tsis yog qhov kev hloov pauv hauv cov hom fiber ntau tab sis ntau qhov kev hloov pauv los ntawm cov sib xyaw ua ke no mus rau peb pawg tseem ceeb." Yog li, yog tias tom qab kev kawm marathon koj tso koj li mais rau chav kawm khau raj, cov menyuam sib xyaw ua ke tuaj yeem hloov rov qab mus rau qhov nrawm-yog tias koj pib kawm nrog plyometrics, piv txwv.

Nws yog ib qho kev ntseeg uas muaj hnub nyoog ua lub luag haujlwm loj hauv cov leeg nqaij fiber ntau, tab sis qhov ntawd tsis muaj tseeb. Thaum koj laus lawm, koj yuav muaj qhov qeeb qeeb dua li cov leeg nqaij nrawm nrawm, tab sis Ligler hais tias yog vim tib neeg nyiam siv sijhawm tsawg dua thaum lawv laus dua, yog li lawv cov kev cob qhia txhawb kom lub cev hloov pauv qee qhov. fast-twitch cov nqaij fibers mus rau hauv cov qeeb qeeb. (Related: Yuav Ua Li Cas Koj Txoj Haujlwm Kev Ua Haujlwm Yuav Tsum Hloov Thaum Koj Laus).

ICYWW: Kev tshawb fawb txog cov leeg nqaij fiber ntau los ntawm kev sib deev yog txwv, tab sis dab tsi tawm muaj qhia tias cov poj niam muaj cov leeg nqaij qeeb qeeb dua li cov txiv neej. Txawm li cas los xij, Ligler sau tseg tias qhov sib txawv ntawm kev ua haujlwm ntawm tus txiv neej thiab poj niam los rau qhov sib txawv ntawm cov tshuaj hormones, tsis nqaij-fiber ratio sib txawv.

Yuav Ua Li Cas Qhia Tag Nrho Cov leeg nqaij

Raws li txoj cai ntawm tus ntiv tes xoo, Conrad hais tias qhov hnyav qis, kev rov ua kom muaj zog ntau dua (barre, Pilates, qee qhov chaw pw hav zoov), thiab qis qis, kev siv lub plawv ntev ntev (khiav, caij tsheb kauj vab, rowing, quab yuam caij tsheb kauj vab, ua luam dej, thiab lwm yam). .) yuav tsom koj cov leeg nqaij qeeb-twitch. Thiab muaj zog dua, hnyav dua, hnyav rov ua haujlwm tsawg (CrossFit, txhawb nqa lub zog, hnyav dua) thiab muaj zog dua, siv lub sijhawm luv cardio thiab kev qhia lub zog (plyometrics, taug kev sib tw, sib tw ua ntu zus) yuav tsom koj cov leeg nqaij ntshiv nrawm. .

Yog li, suav nrog ntau lub zog thiab kev tawm dag zog aerobic hauv koj txoj kev cob qhia yog ib txoj hauv kev los tsom txhua hom nqaij leeg, nws hais.

Puas yog Kev cob qhia rau koj cov leeg nqaij fiber ntau tseem ceeb?

Nov yog qhov uas nws tsis yooj yim: Thaum koj ua tau qhia nrog koj cov leeg nqaij tshwj xeeb hauv siab, cov kws tshaj lij tsis ntseeg tias tsom mus rau cov leeg nqaij hom yog qhov tsim nyog.

Thaum kawg, "cov fibers tsuas yog ua qhov lawv xav tau txhawm rau ua kom koj muaj txiaj ntsig zoo ntawm txhua qhov kev qhia koj tab tom ua," Elwood hais. "Koj lub hom phiaj yuav tsum yog qhia rau koj kev noj qab haus huv tshwj xeeb lossis kev tawm dag zog lossis lub hom phiaj ncaws pob, thiab ntseeg tias koj cov leeg nqaij yuav hloov pauv raws li lawv xav tau los pab koj mus txog ntawd." Yog tias kev txhim kho kev noj qab haus huv tag nrho yog koj lub hom phiaj, koj yuav tsum koom nrog kev sib xyaw ntawm lub zog thiab cardio, nws hais ntxiv. (Saib: Nov yog Dab Tsi Zoo Tshaj Lub Limtiam ntawm Kev Ua Haujlwm Zoo Li No)

Yog li, puas tuaj yeem xav txog koj cov nqaij fibers pab #cov neeg ncaws pob ua tau raws li lawv lub hom phiaj? Tej zaum. Tab sis nws puas tsim nyog rau cov neeg feem coob? Tej zaum tsis yog. Txawm li cas los xij, kev paub ntau ntxiv txog lub cev thiab nws hloov mus li cas tsis yog qhov phem.

Tshuaj xyuas rau