by Phil Campbell, M.S., M.S., FACHE
If you are middle-aged
or older, or planning on becoming a fit middle-aged adult in the future,
it's critical that you exercise all three of your muscle fiber types -
slow, fast, and super-fast.
three types of muscle fiber that make up your "muscles," and
this is sometimes called muscle composition. The average person has approximately
60 percent fast muscle fibers and 40 percent slow-twitch fiber (type I).
Sprinters have a higher percentage of the super-fast IIx. And endurance trained individuals have more slow muscle (type I). While we are born with slightly different muscle composition, the point is; super-fast muscle can be developed if exercised properly.
WHY IS THIS IMPORTANT?
show that anaerobic exercise (the short, quick-burst, gets you out-of-breath
fast exercise) is the type of fitness training that naturally increases
HGH growth hormone. And HGH is, without question, the most powerful anti-aging,
and anti-middle-aging, body fat-reducing, muscle-toning agent made by
your body naturally.
THERE'S GREAT NEWS FOR MIDDLE-AGE ADULTS!
You can build back your fast-twitch muscle fiber (starting slowly at first) by performing plyometrics to build the fast muscle (IIa fiber) and performing sprinting types of training to build the super-fast (IIx fiber) to the point where HGH growth hormone can be released through exercise.
THE TAKE HOME
adults need to be doing more than exercising their slow muscle fiber with
weight training, cardio, and jogging. Don't neglect slow-muscle training
however; this is 40% of your muscle fiber, and to a degree, it serves
as a base for the development of the fast and super-fast muscle fiber.
Information: National Library of Medicine: http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=10444604&dopt=Abstract
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Phil Campbell is the
author of "Ready, Set, GO! Synergy Fitness for Time-Crunched Adults"
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