Fast-Twitch vs. Slow-Twitch Muscles

There are two main types of muscle fibres which are activated whenever you do any exercise or just move in general. 

These Muscle Fibres are:-

1. Fast-Twitch Muscle Fibres 

2. Slow-Twitch Muscle Fibres 

Here twitch refers to the contraction of muscles.

1. Fast-Twitch Muscle Fibres -

What are Fast-Twitch Muscle Fibres?

Fast-Twitch Muscle Fibres are the muscles which support quick moments like sprinting or jumping.
These muscles contract quickly but rapidly get tired.

Why it is necessary to train Fast-Twitch Muscles?

Fast-Twitch Muscles are most favourable for short and quick bursts of energy.
You should train it if you want to improve your -
-sprinting
-jumping
-powerlifting
-strength training

How can you train Fast-Twitch Muscles?

Following exercises, you must do to train Fast-Twitch Muscles-

-performing reps at a faster rate and with medium weights

-power clean and snatch

-agility drills

-intense cycling

-sprinting 

Can you lose Fast-Twitch Muscles?

Under normal conditions, our Fast-Twitch Muscle fibres become smaller and may even disappear in future. As this process continues we have a lower percentage of  Fast-Twitch Muscle tissue which definitely decreases our power performance.

2. Slow-Twitch Muscles Fibres -

What are Slow-Twitch Muscle Fibres?

Slow-Twitch Muscles Fibres contract slowly but keep going for a long time. Slow-Twitch Muscle Fibres are good for endurance activities like long run or cycling.

Why it is necessary to train Slow-Twitch Muscles?

Slow-Twitch Muscles are favourable for long term endurance activities and can improve your heart health.

You should train it if you want to improve your:-

-long-distance running 

-long-distance swimming

-long-distance cycling

How can you train Slow-Twitch Muscles?

Following exercises, you must do to train Slow-Twitch Muscles-

-performing reps at a slower tempo with high weights (8-10 reps)

-resistance training

-own body weights

-jogging

Can you lose Slow-Twitch Muscles?

Under normal conditions, our Slow-Twitch Muscle fibres become smaller and may even disappear in future. As this process continues we have a lower percentage of  Slow-Twitch Muscle tissue which definitely decreases our power performance.

How to know which muscle is of which type?

In general, each muscle has slow-twitch as well as fast-twitch component. For example, the biceps are approximately 60% fast-twitch muscle fibres and 40% slow-twitch muscle fibres.