How do muscles adapt?
Read more on: Adaptation to Workout
Based on structural, physiological and biochemical criteria, several types of muscle fibers differ.
Type I muscle fibers, also called red or slow, are tired slowly and slowly shorten. They are suitable for making slow, long-term redundancies. An example of such muscles are those of the muscles of the back and intervertebrae muscles. In the muscles of athletes in sports requiring great stamina there is a large percentage of such fibers.
Type IIb muscle fibers, also called white or fast, shorten faster and get tired faster. Examples of such muscles are the external ocular muscles. Stingers, sprinters and other speed athletes have a high percentage of such fibers in their muscles.
Type IIa muscle fibers, also called intermediate, represent a transition between the two above mentioned types. Intermediary swimmers, runners of 400 meters and hockey players have a high percentage of such fibers in their muscles.
Although the amount of muscle fibers of each species is genetically determined, it is believed that they are plastic and can to a certain extent be transformed from one species to another, depending on the level and the way of training.
Hypertrophy is caused by the net increase in muscle protein content (increased protein synthesis, decreased protein degradation, or a combination of both). Protein synthesis increases immediately after heavy exercise and may be increased up to 48 hours after exercise. It depends on the availability of amino acids (the ingredients of the proteins that are obtained in the digestion of the food) in the body, the time of intake of amino acids after training, the concentration of insulin in the body, of testosterone, the growth hormone and others.
Although weight-bearing exercises are used to achieve muscle hypertrophy, strength training also increases muscle mass, but to a lesser extent. Aerobic workouts (running, jumping, rowing, etc.) almost do not lead to an increase in muscle mass. Simultaneous application of strength training and aerobic training leads to the hypertrophy of type IIa (intermediate) muscle fibers, but only strength training engages the level of Type IIb fibers (fast).
Read more on: Adaptation to Workout
Read more on: Adaptation to Workout
Based on structural, physiological and biochemical criteria, several types of muscle fibers differ.
Type I muscle fibers, also called red or slow, are tired slowly and slowly shorten. They are suitable for making slow, long-term redundancies. An example of such muscles are those of the muscles of the back and intervertebrae muscles. In the muscles of athletes in sports requiring great stamina there is a large percentage of such fibers.
Type IIb muscle fibers, also called white or fast, shorten faster and get tired faster. Examples of such muscles are the external ocular muscles. Stingers, sprinters and other speed athletes have a high percentage of such fibers in their muscles.
Type IIa muscle fibers, also called intermediate, represent a transition between the two above mentioned types. Intermediary swimmers, runners of 400 meters and hockey players have a high percentage of such fibers in their muscles.
Although the amount of muscle fibers of each species is genetically determined, it is believed that they are plastic and can to a certain extent be transformed from one species to another, depending on the level and the way of training.
Hypertrophy is caused by the net increase in muscle protein content (increased protein synthesis, decreased protein degradation, or a combination of both). Protein synthesis increases immediately after heavy exercise and may be increased up to 48 hours after exercise. It depends on the availability of amino acids (the ingredients of the proteins that are obtained in the digestion of the food) in the body, the time of intake of amino acids after training, the concentration of insulin in the body, of testosterone, the growth hormone and others.
Although weight-bearing exercises are used to achieve muscle hypertrophy, strength training also increases muscle mass, but to a lesser extent. Aerobic workouts (running, jumping, rowing, etc.) almost do not lead to an increase in muscle mass. Simultaneous application of strength training and aerobic training leads to the hypertrophy of type IIa (intermediate) muscle fibers, but only strength training engages the level of Type IIb fibers (fast).
Read more on: Adaptation to Workout
How do muscles adapt?
Reviewed by Health Tips
on
June 14, 2019
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Reviewed by Health Tips
on
June 14, 2019
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