to how your body responds to different exercise types and intensities. How quickly you gain and lose muscle tone depends partly on which somatotype you got in the gene lottery. For the same stimulus, some people may dramatically increase muscle mass and some may only show negligible to minor visible adaptations says Ruys. A mesomorph – think hourglass generally gains muscle faster than an ectomorph or endomorph. Fast-twitch fibres respond to muscle growth stimulus, which is why sprinters are built. Marathoners have more slow-twitch fibres, which do not grow as much, so marathoners are very lean Ruys says. Fast-twitch fibres contact quickly and are recruited rapidly, making them ideal for explosive movements such as plyometrics, sprinting, HIIT and heavy lifting. Fast-twitch fibres convert glucose into energy rapidly, while slow-twitch muscle fibres can sustain energy breakdown and movement for elongated periods as in marathon running or lighter strength training. Since you can’t change your fibre type ratio, optimal toning depends on leveraging your dominant fibre type and harnessing so-called medium-twitchor type IIA fibres. You can make these more oxidative like slow-twitch fibres or more anaerobic like fast-twitch fibres Ruys says.
The founding principle of muscle aesthetics is training volume. Load and repetitions are integral to whether training builds bodybuilder muscles or a physique resemblant of the fabled yoga body. The more you work a particular muscle group, the more definition it gains Towersey says. Which exercises you choose, load (measured in rep max or 1RM), time under tension, tempo and rest period duration also figure in whether a workout is hypertrophic (gym geek speak for promoting muscle growth) or catabolic (breaking down muscle.. .bad problems).
TRUE TO TYPE Photo Gallery
Maybe You Like Them Too
- How To Live A More Action Packed Life
- What to Eats When You Training
- Healthy Food Swaps, Changing Your Lifestyle And Shaping Up
- What sort of run training should I do before my first Olympic-distance triathlon?
- Activate Your Body’S Youth-Boosting Powers With A New, Cutting-Edge Nutrition Plan