Cardiovascular exercises involve large muscles in its activities. During cardiovascular exercise oxygen continuously delivered to the muscles. Doing cardiovascular exercises like swimming and running are essential in increasing your stamina. But not all cardiovascular exercises are good in increasing your vertical jump. Some of them instead may have negative effect such as reduce your speed and your vertical jump ability. Why ?
Well, you need to know a little bit about human physiology to know the answer. Our muscular system consists of 3 types of muscles fibers :
* Slow twitch type I (Slow Oxidative), which has the following characteristics :
- High in myoglobin content, aerobic capacity, mitochondria amount, capillary density, fatigue resistance
- Low in contraction strength, anaerobic capacity
- Contraction speed is slow
- Small motor unit size
Muscle fiber type 1 has good oxygen supply because it receives good blood supply. Muscle fiber type 1 is very good in high endurance activities such cycling & long distance running.
* Fast twitch type 2A (Fast Oxidative), which has the following characteristics :
- Contraction strength is high
- Aerobic & anaerobic capacities and myoglobin content are medium
- Low in fatigue resistance
- Contraction speed is fast
- Bigger motor unit size than type 1
- Amount of mitochondria : less than type 1
- Possess less capillary density than type 1
The energy process in muscle fiber type 2A is not as fast as in type 1. It receives less oxygen supply since the blood supply is also lesser then type 1. This makes muscle fiber type 2 more effective to handle activities that compromise endurance and power such as medium distance running, basketball, & football.
* Fast twitch type 2B (Fast Glycolytic), with the following characteristics :
- High in anaerobic capacity
- Low in myoglobin content, aerobic capacity, mitochondria amount, & capillary density
- Contraction speed is the fastest
- Contraction is the strongest
- Has the lowest fatigue resistance
- Has the largest unit size
Muscle fiber type 2B is most effective in activities that need more strength compare to two other muscle fibers. But It possess the poorest oxygen supply. This makes muscle fiber type 2B more effective to handle activities that need low endurance but need more power & strength such as sprinting & weight lifting.
The amazing thing about our muscle fiber is that fast twitch fibers type 2A can be converted into slow twitch fibers type 1 if your body is trained for steady & slow activities such as long distance running. It will be very difficult for our body to convert those fibers to type 2B once type 2A fibers converted into type 1 fibers.
On the other hand, If you train your body to be more explosive & quick, your body will convert the type 2A fibers to type 2B. Human body has an amazing mechanism that can creates an efficient energy system. If you train your body to become slow & fatigue resistant, your body will adapt to the necessary changes.
The point is : Since you need to train & maximize your fast twitch muscle fibers in order to increase your vertical jump & speed, don't train yourself with slow movement training in long periods or you will be slow !
Well, you need to know a little bit about human physiology to know the answer. Our muscular system consists of 3 types of muscles fibers :
* Slow twitch type I (Slow Oxidative), which has the following characteristics :
- High in myoglobin content, aerobic capacity, mitochondria amount, capillary density, fatigue resistance
- Low in contraction strength, anaerobic capacity
- Contraction speed is slow
- Small motor unit size
Muscle fiber type 1 has good oxygen supply because it receives good blood supply. Muscle fiber type 1 is very good in high endurance activities such cycling & long distance running.
* Fast twitch type 2A (Fast Oxidative), which has the following characteristics :
- Contraction strength is high
- Aerobic & anaerobic capacities and myoglobin content are medium
- Low in fatigue resistance
- Contraction speed is fast
- Bigger motor unit size than type 1
- Amount of mitochondria : less than type 1
- Possess less capillary density than type 1
The energy process in muscle fiber type 2A is not as fast as in type 1. It receives less oxygen supply since the blood supply is also lesser then type 1. This makes muscle fiber type 2 more effective to handle activities that compromise endurance and power such as medium distance running, basketball, & football.
* Fast twitch type 2B (Fast Glycolytic), with the following characteristics :
- High in anaerobic capacity
- Low in myoglobin content, aerobic capacity, mitochondria amount, & capillary density
- Contraction speed is the fastest
- Contraction is the strongest
- Has the lowest fatigue resistance
- Has the largest unit size
Muscle fiber type 2B is most effective in activities that need more strength compare to two other muscle fibers. But It possess the poorest oxygen supply. This makes muscle fiber type 2B more effective to handle activities that need low endurance but need more power & strength such as sprinting & weight lifting.
The amazing thing about our muscle fiber is that fast twitch fibers type 2A can be converted into slow twitch fibers type 1 if your body is trained for steady & slow activities such as long distance running. It will be very difficult for our body to convert those fibers to type 2B once type 2A fibers converted into type 1 fibers.
On the other hand, If you train your body to be more explosive & quick, your body will convert the type 2A fibers to type 2B. Human body has an amazing mechanism that can creates an efficient energy system. If you train your body to become slow & fatigue resistant, your body will adapt to the necessary changes.
The point is : Since you need to train & maximize your fast twitch muscle fibers in order to increase your vertical jump & speed, don't train yourself with slow movement training in long periods or you will be slow !
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