Fitness Destinations

What is the difference between fast twitch muscle fibers and slow twitch muscle fibers, and how can I train each for maximum effectiveness?

Fast twitch muscle fibers are a type of muscle fiber in the human body that tends to be very strong, but the strength does not last for very long. Slow twitch muscle fibers, on the other hand, are not as strong, but they can put forth a continous effort over a longer period of time. The calf and abdominal muscles are usually slow twitch muscle fibers, while the muscles of the chest, back, and shoulders tend to be fast twitch muscle fibers.

In order to train each type of muscle fiber for maximum effectiveness, simply train your muscles and all of your bodily tissues as you expect them to be used in life. If you are training for a sport or athletic event, train your body in whatever way is going to bring the most benefit to that activity. If you are just training for general functional strength and health, then utilize many different exercise modalities, as well as differing weights and number of repetitions.

Use your own bodyweight for resistance. In today's world of brand-new exercise equipment, memberships to high-tech fitness centers, and scientifically mastered exercise programs, it is very easy to get caught up in all the "hype" and to forget that all you really need to get in shape is your own body!

There are a host of bodyweight exercises that you can do in your very own home or outside in the yard that are not only wildly effective, but they are GREAT for your body! Until you are able to move your own body through all different angles and all different levels of resistance to gravity, why are you even going to a gym? Why are you using the chest press machine when you can't even do 10 good push-ups? Why are you doing lying leg presses at the gym when you can't even do a single bodyweight squat correctly?

You need to realize that the "exercise effect" is caused by forcing the body to handle resistance that it is not used to handling. Doing so invokes an increase in muscle mass, an increase in metabolism, and when done properly – an increase in cardiovascular fitness and flexibility as well. You don't need a gym to get in shape and lose weight – you need YOU!

Leave the gym behind! Are you one of those people who will only workout if they can get to a very specific gym, at a very specific time of day, and do a very specific type of training? If you are, then this tip is for you!

Although the gym is a great place to train, and the workouts that you do may be effective, you are setting yourself up for failure if you can only workout given a very specific set of circumstances.

What happens if you can't get to the gym for some reason? What if your picture-perfect workout program is disrupted because of a crowd, or because part of the gym is being remodeled? What if your favorite aerobics class gets canceled? What if you are simply late, and your entire workout schedule is thrown off track?

These are just a few examples of how relying on an iron-clad workout program will set you up to fail if things don't go exactly like they are supposed to. In addition, your body will get used to your "perfect" program, and you'll be back at square 1 before you know it. Leave the gym behind and find other ways to get some exercise!

Today's Fitness Tip isn't so much a tip as it is a fact that should motivate you to get off your butt and go exercise:

From an article in the November 2005 edition of Personal Fitness Professional magazine:

"The American Cancer Society estimates that about 30% of cancer deaths are due to poor nutrition, excess weight, and lack of exercise."

30 PERCENT of cancer deaths from preventable conditions!

Always practice perfect form! Whenever you are exercising, there is a very specific way to do each and every exercise. Doing the exercise in the prescribed manner ensures 2 things:

1) That you get the most possible benefit from the activity. If you are going to take the time and expend the energy to exercise, then do it right. Using sloppy form just robs the targeted muscles of the stimulus that you are trying to deliver to them, and can ultimately waste your valuable exercise time.

2) That you don’t get injured while you workout. Even seasoned exercise veterans are still subject to a muscle pull or strain, a torn ligament, a torn rotator cuff, etc. One of the best reasons for exercise is to prevent these type of injuries, but by spending a lot of time working out, some of us forget that we are still susceptible, and we allow our form or exercise speed to go off track. This results in exactly the kind of injury that we are trying to avoid!

Always practice picture-perfect form whenever you exercise, and do all exercises with a full range of motion, and at the proper speed. Don’t waste your time, or get hurt while you are trying to improve your health.