Training and Re-conditioning type 1 fibres

• • Deconditioning is reversible
  • Provided an adequate physiological stress /challenge is presented.
• What counts as an appropriate physiological stress for healthy slow twitch fibres?

  • Stress = low intensity, high duration (30 mins + with a regular frequency
  • whole body aerobic activity e.g brisk walking, jogging – moderate intensity exs (3 - 5.9 METs) ~ 40% to 70% HRR. X 5 per week min.
  • specific muscles targeted - using resistance e.g high reps / low resistance i.e. ~ 50% - 70% 1RM - 15 to 20 reps ~ 2 sets – x 3 per week min
• Overall adaptations achieved

  • increase in aerobic capacity
  • leads to increase in functional capacity
  • leads to increase in independence
  • leads to increase in burden morbidity
  • increase in cardiac fitness if performing whole body exercise
• Physiological adaptations achieved:

  • increase in capillary density
  • increase in mitochondria
  • increase in aerobic enzymes
  • increase in myoglobin
  • increase in fibre conversion from type 2x to type 2a
  • Improved use of FFAs - & relative preservation of glucose reserves
• • Improved ability of the heart to deliver oxygenated blood to the tissues
  • +
  • Improved ability of skeletal muscle to extract & utilise O2 to synthesise ATP
  • =
  • an increased VO2 i.e increased ability to do more work for longer
  • And to do so at a lower cardiac work-load