This might mean spending a bit of time walking at the onset of a workout, and at the very end of it, to stimulate those muscles that move the body easily — otherwise, the full spectrum
of aerobic fibers may not be trained.
It's just the same thing you said it very well here: «The reason the anyone's heart rate exceeds MAF under every circumstance except for activity that lasts under 2 seconds is because the brain recruits anaerobic muscle fibers on top
of the aerobic fibers that are already working.
Eventually, even moderately anaerobic workouts soon can reduce fat burning and even lower the number
of aerobic fibers your muscles contain.
Not exact matches
Why It's Important: Improves the
aerobic qualities
of the fast twitch muscle
fibers responsible for strength and power.
By engaging the full spectrum
of aerobic muscle
fibers, improvements in the heart and lungs, increased circulation, and better brain function also occur.
It will build the small
aerobic muscle
fibers, promoting more fat - burning and increasing circulation, both
of which will help adrenal function.
The red,
aerobic fiber used fat as its source
of energy.
This occurs mostly in the red
aerobic muscle
fibers, which are well endowed with many miles
of blood vessels.
Most
of these muscles are comprised
of a variety
of different
fibers, primarily the
aerobic and anaerobic types.
Pacing while on the phone, instead
of sitting, for example, may help to quickly develop more slow - twitch
aerobic muscle
fibers to burn additional fat, support musculoskeletal structure and feed the brain.
Those with an abundance
of slow twitch
fibers would include athletes such as runners, cyclists, and swimmers, as those activities require intense
aerobic activity.
Rebuilding
of muscle
fibers after anaerobic exercise takes additional calories, which does not happen with
aerobic exercise.
One
of the body's adaptations to
aerobic exercise is actually size REDUCTION
of certain muscle
fibers, which makes them proportionately more efficient (by increasing relative blood flow, among other things).
In general, a high volume
of any type
of mechanical loading (including strength training or
aerobic exercise) produces a shift from type IIX
fibers to type IIA
fibers, which may be detrimental for athletes who need to maintain speed.
I would say that most / all would not reference training specific muscles
fibers as the reason for doing those workouts — likely it would be explained in terms
of VO2max, lactate threshold, running economy,
aerobic, and anaerobic.
The process
of converting fat to energy is essential for a healthy metabolism, and takes place in the slow - twitch muscle
fibers, the
aerobic muscle cell's mitochondria.
Well developed
aerobic fibers can help neighboring anaerobic
fibers function better and recover faster by improving circulation
of oxygen and other nutrients while disposing
of unwanted byproducts within the power muscles.
So this is related to the heart rate in the sense that a higher intensity means both a higher heart rate and more activation
of the
aerobic (Type I) muscle
fibers.
It has been shown that people who have done high volumes
of aerobic work have fast - twitch
fibers that behave like slow - twitch
fibers.
The good news are that there is evidence that upon cessation
of doing
aerobic work the fast - twitch
fibers return to their original form.
Similarly, the particular set
of motoneurons that run the
aerobic muscle
fibers of the swimming muscles need to be aroused to their maximum in order to run those
aerobic muscle
fibers at their maximum.
During short burst
of intense exercise lasting 30 - seconds or less is when the heart muscle works hard to provide oxygen to all three muscle
fiber types and this prepares and conditions the heart muscle to meet the
aerobic and the anaerobic demands
of life.
The Sprint 8 Protocol has been carefully crafted over 40 years to recruit all three muscle
fiber types thereby conditioning the anaerobic and
aerobic processes
of the heart muscle in many different ways that can be done by anyone at any age.
1) There is evidence that the upper limit
of an athlete's VO2 Max is decided (for the most part) by the ratio
of aerobic: anaerobic muscle
fibers.
Therefore, training mostly the capacity to work at submaximal exercise intensities can improve the oxidation
of fats and the performance
of the slow - twitch
aerobic muscle
fibers, both
of which may be
of most importance for endurance success.18
All athletes can improve the brain for better performance by stimulating the full spectrum
of aerobic muscle
fibers — the bulk
of muscle in the human body.
The
aerobic muscle
fibers utilize anti-oxidant nutrients for optimal function, including prevention
of excess fatigue.
Anaerobic activity can lower the number
of aerobic muscle
fibers, sometimes significantly.
The
aerobic system is the combination
of fibers, sweating system, water management system (blood volume regulation), capillary networks, diaphragm and deep abdominal muscles, alveoli, mucous membranes, sinuses, etc..
The reason more mitochondria don't always mean that you run faster (instead
of longer) is because (1) you may have far more mitochondria than necessary to process the maximum amount
of oxygen your lungs can take in and your red blood cells transport at any given time, (2) regardless
of how many mitochondria you have, the motor neurons connected to your
aerobic muscle
fibers are smaller than those connected to your anaerobic muscle
fibers.
The benefits
of interval training (sprinting in short intense bursts)-- increases muscle
fiber strength — increases
aerobic capacity (work ability)-- increases muscle mitochondria (the main energy production center in muscle)-- increases insulin sensitivity — increases natural growth hormone production
Clearly a long distance runner doesn't want the over-development
of Type II muscle
fibers or use a lot
of energy trying to develop such; and a strength athlete doesn't want to expend too much energy into his
aerobic system.
The one
of the big differences between the muscle
fiber types is the amount
of mitochondria: more
aerobic, more mitochondria.
Treatment
of mice with RSV significantly increased their
aerobic capacity, as evidenced by their increased running time and consumption
of oxygen in muscle
fibers.
A helpful remedy for an overtrained athlete is walking, which can gently stimulate circulation and
aerobic muscle
fiber activity, and offers mental benefits much like those
of meditation.
We termed this «Capillary Conditioning» to maximize the ability
of the capillaries to deliver blood in and out
of muscle cells to prepare the athlete to be able to lift more weight, with more repetitions / work by stimulating development
of Type llA Fast Twitch Muscle
Fiber (Fast Oxidative / Glycolytic or FOG) and less buildup of bulky muscle tissue which is poorly conditioned for aerobic capacity (Type llX Fast Twitch or FG muscle fi
Fiber (Fast Oxidative / Glycolytic or FOG) and less buildup
of bulky muscle tissue which is poorly conditioned for
aerobic capacity (Type llX Fast Twitch or FG muscle
fiberfiber).
In
aerobic activities like sleeping, sitting, standing, walking, jogging and working at a level that keeps the heart rate below 60 - 70 %
of the maximum, only the Slow Twitch muscle
fibers participate.
High intensity workouts tend to be predominately anaerobic as is much
of strength training due to various Type II muscle
fibers being utilized and developed rather than Type I
aerobic fibers.