Muscle Fibers: Changing Your Muscle Type- Thomas DeLauer

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Muscle Fibers: Changing Your Muscle Type- Thomas DeLauer…
Type 1: Low-Intensity Exercise-
Type 1 muscle fibers are your slow-twitch fibers, which have a very low force output and are highly resistant to fatigue. They are red in color due to the presence of large volumes of myoglobin and oxygen and high numbers of mitochondria - this is why they are very resistant to fatigue and are capable of producing repeated low-level contractions by producing large amounts of ATP. Those who engage in prolonged low-intensity exercise such as marathon runners, type 1 fibers are dominantly used - fat is the predominant fuel utilized by type 1 fiber, which utilizes the aerobic pathway. Aerobic exercise increases your need for oxygen, such as long distance running - once the exercise intensity increases, Type 2 fibers will gradually be recruited

Type 2a: Moderate-Intensity Exercise-
Your Type 2a muscle fibers are your intermediate fast twitch fibers (also known as fast oxidative fibers and are a hybrid of type I and II fibers) - meaning that Type 2a fibers can use both the aerobic and anaerobic pathways, making both carbs and fat the predominant fuel. These fibers also contain a large number of mitochondria and myoglobin, hence their red color. They manufacture and split ATP at a fast rate by utilizing both aerobic and anaerobic metabolism and so produce fast, strong muscle contractions, although they are more prone to fatigue than type I fibers. Unlike aerobic, anaerobic exercises are short-duration and do not require oxygen - Type 2a fibers produce high force output for longer periods of time.

Type 2b: High-Intensity Exercise-
Type 2b muscle fibers are your fast twitch glycolytic fibers - these strictly utilize the anaerobic pathway, making carbs the predominant fuel source. They are white in color due to a low level of myoglobin and also contain few mitochondria. They produce ATP at a slow rate by anaerobic metabolism and break it down very quickly - results in short, fast bursts of power and rapid fatigue. They are recruited for activities involving very short-duration with high-intensity burst of power such as sprints or near-maximal lifts - due to their ability to fire rather quickly, they excel at producing powerful bursts of speed. But, due to the rapid firing of all the muscle fiber types, they have very low resistance to fatigue.

Changing Types:
A study published in the Journal of Strength and Conditioning Research looked at how the effects of training affected muscle fiber type shifting. Researchers concluded that one cannot change inherent fiber types I to II, only within the I or II subtypes (can only change 2a to 2b and vice versa.) In other words, type 1 stays type 1 and type 2 stays type 2, although 2A and 2B can interconvert based upon how you train.

References:
Beresini, E. (2017, April 11). Is It Possible to Change My Muscle Type? | Outside Online. Retrieved from https://www.outsideonline.com/1783586/it-possible-change-my-muscle-type
Can You Change the Ratio of Muscle Fibers You Have Through Training? - Cathe Friedrich. (2015, February 8). Retrieved from https://cathe.com/can-change-ratio-muscle-fibers-training/
Gavin Van De Walle. (2011, January 19). Three Types of Muscle Fibers. Retrieved from https://www.livestrong.com/article/360596-three-types-of-muscle-fibers/
Muscle Fibre Types. (n.d.). Retrieved from http://www.teachpe.com/anatomy/fibre_types.php
Types of Skeletal Muscle Fibres. (n.d.). Retrieved from http://www.ivyroses.com/HumanBody/Muscles/types-of-skeletal-muscle-fibers.php
Wilson JM , et al. (n.d.). The effects of endurance, strength, and power training on muscle fiber type shifting. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/21912291

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