Does strength training have other effects besides increasing the proportion of type Ⅱ a muscle fibers? Yes, strength training can also increase the utilization rate of oxygen during long-distance running
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During long-distance running, the body not only uses our slow muscle fiber (type I muscle fiber), but also uses type IIA muscle fiber in fast muscle fiber
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Related research: scientists found that after strength training, the oxygen intake of athletes decreased at the same intensity and time, while the output power of training did not change
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What’s the situation? Two unrelated things（ Embarrassed children may make complaints about children’s shoes
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Now I will introduce to you why strength training can improve endurance
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Binka, I’m a runner
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Strength training just solves this problem
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· Strength training will make your running easier · For long-distance running, strength training can improve your long-distance running ability, that is to say, strength training can make you run further“ I’ll go
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With high oxygen utilization rate, it will be easier to run
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This is given by God and can not be changed
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Although muscle fibers are artificially divided into two types, in fact, in your skeletal muscle, the two kinds of muscle fibers are actually mixed, but the proportion is different
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Many of my friends asked me if people who like running (long-distance running, marathon and Magic Horse) can stop training their strength
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And the core muscles can keep the stability of running, so that the upper and lower body coordination
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Conclusion: after strength training, the proportion of type Ⅱ a muscle fiber in muscle increases
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Scientists also found that after high-intensity and heavy strength training, the effect of improving endurance is better
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The increase in the proportion of muscle fibers that support endurance exercise means you have more horse drawn carts
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The higher the utilization rate of oxygen, the greater the circulation efficiency of the body and the stronger the exercise ability
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If the body is compared to a carriage, type IIA fiber is the horse pulling the cart
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After strength training, the proportion of type IIA muscle fiber in muscle increases, which means that athletes have more muscle fiber to support long-distance running
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❷ strength training can improve the proportion of type Ⅱ a muscle fiber in the body
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Generally speaking, the utilization rate of oxygen is the amount of oxygen used by the body after inspiration
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Others can run 1 meter with one breath, and you can run 2 meters with one breath
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Do children’s shoes like running need strength training? A lot of people worry that strength training will lead to muscle growth, and that getting big will affect running, but….
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After strength training, now you can run 5 kilometers per hour
Gluteal leg muscle group gluteal leg muscle group is the power source of long-distance running
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The utilization rate of oxygen will directly affect the energy supply of the body
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The number of muscle fibers will not change
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During exercise, these two kinds of muscle fibers will contract together, and they will be recruited in a certain proportion
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Related research: scientists conducted a 16 week experiment to compare the output power changes of cyclists in endurance training group and endurance + strength training group under the same time and intensity (45min power cycling) before and after long-term exercise and training
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Many children’s shoes may have been covered
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· Strength training improves endurance, why· If a car wants to run soon, it needs a good motor
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Your muscles determine your athletic ability
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If the proportion of muscle fiber in your body is not coordinated, it will be difficult to support during long-distance running
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After oxygen enters the body, it reacts with sugar to produce energy (to supply energy for the body) and water
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The stability of the core muscle group can coordinate the muscles of the whole body and make running easier
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Don’t worry, everything has a premise, if you want to practice magic skill, you have to..
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Related research: when studying the influence of strength training on muscle function of endurance athletes, scientists found that after strength + endurance training, the area of type IIA muscle fiber of endurance athletes increased, that is to say, after strength training, the proportion of type IIA muscle fiber in muscle increased
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To put it bluntly, strength training makes it easier for you to run
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After strength training (type IIA fiber increases), the body becomes stronger, and the horse pulling the cart becomes two, so naturally you can run far
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Conclusion: after strength training, the amount of oxygen inhaled by athletes at the same time and intensity does not increase, but decreases, which means that the oxygen utilization rate of athletes increases, otherwise the athletes can not support such a long time
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First of all, let’s prove that strength training can really promote the athletic ability of endurance sports (long-distance running and marathon), which has been verified abroad
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Whether you can run or not depends on the legs.
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With it, we can carry out all kinds of sports
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The results showed that: compared with the endurance group, the output power per unit time of the strength + endurance group increased by 8%
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Before strength training, you have a horse pulling the cart
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Why can strength training increase the performance of endurance training? The reason is very simple
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I like running very much
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What kind of muscle fiber is used for long-distance running? We have introduced before that skeletal muscle is composed of muscle fibers, which is the basis of body movement
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Strong hip leg muscles can make you run easily, just like a powerful engine installed in the lower body
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During long-distance running, type I muscle fiber and type II a muscle fiber will participate in the exercise together
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Increasing the proportion of type I and type IIA muscle fibers in the muscle can improve the long-distance running ability, and you will run more easily
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Scientists have found that the proportion of type Ⅱ a muscle fiber in endurance athletes after strength training will increase significantly
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Strength training can improve long-distance running ability
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Tips: Children’s shoes, this is about the proportion of muscle fibers
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For example, in the past, you could run 4 kilometers per hour
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· So how do we train· What do you practice? The big muscles of the whole body, especially the core & hip leg long-distance running, will use the muscles of the whole body, and need the coordinated operation of each muscle, so when exercising, each muscle should not be abandoned
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I don’t understand
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❷ Fast muscle fiber: also called fast muscle fiber Ⅱ Type Ⅱ A and type Ⅱ B were subdivided into type Ⅱ A and type Ⅱ B, respectively; It is characterized by thick diameter of muscle fiber and less sarcoplasma, but developed sarcoplasmic reticulum, fast response to contraction, high tension during contraction, and relatively higher anaerobic metabolism capacity of fast muscle fiber, but easy to fatigue
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The more sufficient oxygen supply is, the more conducive it is to energy production, and the easier it will be to run
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If a person wants to run far, it needs a strong muscle
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Don’t I have to go to the gym to practice strength? Binka, I think I practice long-distance running is enough, do strength practice is redundant, no effect.
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Of course, you can’t run far
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Muscle fiber type Slow muscle fiber: also called oxidized slow muscle fiber, type I muscle fiber, red muscle fiber; It is characterized by small diameter of muscle fiber, rich sarcoplasm, large diameter and large number of mitochondria in sarcoplasm, which is more conducive to aerobic metabolism
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The truth is: not only does strength training not affect children’s running, but it also allows you to run further
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Muscle fibers are divided into two types
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(don’t think it’s wrong)! According to the secret book
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Scientists have found that strength training can increase the oxygen utilization rate of athletes
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Core & hip leg plays a huge role in long-distance running
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Little knowledge: the ratio of oxygen utilization is the amount of oxygen used in breathing medium expressed as a percentage
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You can exercise with abdominal roll, supine leg lift, Russian twist and plate support
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For the core, I suggest you strengthen the rectus abdominis, ventral muscles and lower back muscles
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❸ strength training can make you run more easily
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What changes is actually the volume of muscle fibers in the muscle
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Long distance running is mainly powered by aerobic energy supply system
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The function of long-distance running is to provide energy by aerobic functional system
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The output power per unit time is 8% more
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What does Mao mean? The power output per unit time has increased, which means that you can run further within the specified time
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