Fast Twitch Muscles and Cardio

[tt1012]

What are the effects of an extended cardio on fast twitch muscles? As an athlete, I am always focusing on being explosive and fast with everything I do. However, I want to also work on my cardio and conditioning. How do I set up a cardio program where I can get in ridiculous shape without putting a huge workload on the slow twitch muscles usually involved in long runs? I'm trying to get in the best shape of my life. Thanks in advance for the response guys.

[Govithoy]

Sprinting will help develop type II fibres, and unless you're a marathoner or rower, sprints/circuits/interval training should make up half (or more) of your cardio anyway.

The effect on fast twich muscles of extended steady state cardio is a conversion to slow fibres. Intervals/sprinting will help develop type II fibres as they are.

[DoItUp]

Sprinting will help develop type II fibres, and unless you're a marathoner or rower, sprints/circuits/interval training should make up half (or more) of your cardio anyway.

The effect on fast twich muscles of extended steady state cardio is a conversion to slow fibres. Intervals/sprinting will help develop type II fibres as they are.

you cannot actually convert or change your muscle fibres form type 1 to type 2. What you can do is train a certain way ie:sprinting which will build up you fast twitch fibres and your slow ones will atrophy and not be as dominent. This is why not everyone is born as a sprinter, it sucks but much of it has to do w/ the percentage of each type of muscle fibre you were born with.

In your case I would train outside if possible (tough to do on a treadmill) and sprint for 100m, then go 100m as a very light jog and then sprint for another 100m. This will increase you cardio performance while maximizing your fast twitch muscle fibres.

[tt1012]

Thanks guys. I only have access to a treadmill until just after New Years because of the snow outside, however, I am going back to California until summer after that. Any suggestions of possible treadmill workouts?

[bigfrog]

I agree with the 2 above. Sprints are great... I've seen muscle fiber testing, but it's very expensive and does require a small incision where a small (rice size) part of your muscle is extracted (cut out) and analyzed. Not an option for most... So, go with the sprint advise and jog...