SeeKen Jigyaasa's video: Facts about gaining strength TYPE 2A MUSCLE FIBRES SPORTS SCIENCE animated video

Facts about gaining strength || SPORTS SCIENCE animated video SUBSCRIBE CHANNEL - https://www.youtube.com/channel/UCl6T... ---------------------------------------------------------------------------- LIKE THE FACEBOOK PAGE https://www.facebook.com/Jigyaasa-Cur... CONNECT ON INSTAGRAM https://www.instagram.com/seekenjigyasa/ ---------------------------------------- SOURCES: TYPE 1 TO TYP2 CONVERSION STUDY- https://journals.lww.com/nsca-jscr/fulltext/2012/06000/The_Effects_of_Endurance,_Strength,_and_Power.37.aspx LIST OF HIIT EXERCISES - https://www.fitnessmagazine.com/workout/lose-weight/burn-fat/killer-hiit-exercises/ https://www.self.com/story/a-sweaty-24-minute-cardio-workout-you-can-do-in-your-living-room USE IT OR LOSE IT- https://blog.nasm.org/fitness/use-it-or-lose-it-understanding-muscle-atrophy/ SOURCES OF PROTEIN- https://www.medicalnewstoday.com/articles/321474.php -best-vegan-proteins SOURCES OF HIGH GLYCEMIC CARBOHYDRATES- https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods -------------------------------------------- Strength and power athletes should also limit low-intensity training protocols or high volume, high-intensity intermittent training programs, which may facilitate a shift of fast twitch to slow twitch fiber phenotypes. Again, the aforementioned guidelines are presented to the extent to which the current body of evidence allows. Therefore, as of now, only general guidelines, as such, can be provided for the athlete and practitioner. Accordingly, future investigations addressing training-induced fiber shift is necessary to further specify any additional training guidelines. For scientists, we propose several areas for future research. First, what accounts for these conflicting results on the effects of exercise on fiber types? The fact that not all studies support muscle fiber shifting between fast and slow fibers may suggest that we need to know more about the phenomena. For instance, is there variability in the capacity of muscle groups to change muscle fiber types? That is, are the biceps more malleable than the quadriceps? Furthermore, what is the optimal training prescription—exercise frequency, duration, intensity, and volume—for changing muscle fiber types? An impressive amount of work has gone toward answering this question, and we certainly have some idea that high-intensity power movements have a greater chance of increasing fast twitch fibers, whereas low intensity endurance activities have a greater chance of increasing slow twitch fibers. Another question would be the effects of age on muscle fiber type shifting. For instance, could muscle fibers be more malleable during various stages of maturation? Such a finding would indicate that early specialization in a sport would be advantageous to developing muscle fibers types conducive to success; but taking muscle biopsies from youth may be difficult because of ethical concerns. Another question concerns work by Roth et al. (39) demonstrating associations between various gene polymorphisms and fat-free mass. Future research may analyze the association between gene polymorphisms and muscle fiber type shifting capacity after following various exercise protocols. Even if it can be consistently shown that fast and slow muscle fiber types can transform to one another, we do not know whether there are limits to this. For instance, can those who are born with 40% slow twitch fibers change their percent of slow twitch fibers to the magnitudes seen in elite distance runners, such as 90% slow twitch? Perhaps, there is an asymptote in the capacity of exercise to modify muscle fiber types, and one could only change fiber types by 20%. The answer to this question is unknown. Finally, one last observation is the relatively short duration of these studies. Considering that it typically takes approximately 10 years of active participation to become an expert in a specific sport, the results of exercise studies of 5–6 months in duration would hardly be conclusive on the effects of exercise on muscle fiber types. It may be that fast to slow twitch muscle fiber transitions either occur at a slower rate or increase exponentially after a certain duration of training. In this context, Anderson et al. (3) suggest that, “We do know that if fast type IIa fibers can be converted to type I, the time required for the conversion is quite long in comparison with the time for the shift from IIX to IIa (pp. 52).” Therefore, the authors of this study suggest that longitudinal and case studies are needed, optimally over entire elite athletic careers, to fully examine the effects of exercise training on muscle fiber types.