The Role of Type 1 Muscle Fibers and How to Train Them

If your goal is to run a marathon, climb a mountain, or beat your coworkers in the annual office plank contest, you need to understand type 1 muscle fibers and how to build them.

of the two main types skeletal muscle fiberstype 1 muscle fibers (also known as “slow-twitch fibers”) focus more on endurance. steady state motionhigh-rep strength training sets, and isometric hold.

But before we get into the details of how to target type 1 fibers in your workout, let’s 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, more powerful, and contract for longer periods of time (hence the name “slow-twitch fibers”). Therefore, they generate less force but are more resistant to fatigue.

This is why they are the fiber of choice for your body’s long-term steady-state activities, such as running and Cyclingas well as sustained effort, higher rep strength training, e.g. circuit training.

How to train type 1 muscle fibers

Ms. Breanne Celiberti, a former adjunct lecturer in the Department of Human Performance at the University of Tampa, said that every muscle contains type 1 and type 2 muscle fibers, and everyone is born with their own unique ratio of muscle fibers. But with targeted training, you can favor and enhance one fiber type over another.

To develop type 1 muscle fibers, focus on aerobic and endurance-oriented activities and training modalities:

1. Steady state training

keep a steady pace For longer distances, hammer your type 1 fiber (with sprint and interval trainingwhich targets type 2 fiber).

2. Resistance training

Incorporate light, high-rep exercises into your training routine to target type 1 fibers. Research also shows that performing both light/high-rep and heavy/low-rep sets can help maximize performance Fat (muscle building) by exercising the two main types of muscle fibers.

3. Circuit training

back to back group plyometric training, weightweightlifting exercises can put a strain on your body Cardiopulmonary 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, so they are red. Their counterparts are type 2 muscle fibers, anaerobic (not dependent on oxygen), is white.

“Type 1 fibers are also smaller,” Celiberti said. “Upon closer inspection, type 1 muscle fibers have higher capillary density and oxidative capacity, and are smaller in diameter than type 2 muscle fibers.”