Discover the dynamic duo of muscle fibres – slow-twitch and fast-twitch – and why they matter for your pelvic floor, core, and glutes. These muscle superheroes play a crucial role in your fitness journey, so let’s dive in!
4 things you should know about slow-twitch muscles
- Type-1 muscle fibres
- They activate first
- They use energy at a steady rate
- Ideally they’re used during low-intensity activities
4 things you should know about fast-twitch muscles
- Type-2 muscle fibres
- Activate for quick bursts
- They use energy quickly
- Great to use during explosive movements
Breaking down slow vs fast twitch muscles
- Type 1 and type 2 muscle fibres: Your body goes for slow-twitch muscles first, saving the fast-twitch muscle power for superhero-level bursts.
- Energy usage: Slow-twitch muscles are like energy conservation experts, using it up gradually. Fast-twitch muscles, on the other hand, are the spendthrifts, burning through energy in a flash.
- Intensity and duration: Slow-twitch muscles are the go-to for chill activities, while fast-twitch muscles step up when you need to explode into action.
- Blood vessels: Slow-twitch muscles love blood, needing that constant oxygen flow to keep going. Fast-twitch muscles are more independent, creating their energy on the spot.
- Oxygen needs: Slow-twitch muscles are like the green energy of your body, running on oxygen. Fast-twitch muscles? They’re the rebels, operating without oxygen (anaerobically).
- Looks: Slow-twitch muscles, with their rich blood supply, might appear redder. Fast-twitch muscles? Lighter, thanks to less blood.
So, what is a Type 2a muscle fibre?
Type 2A muscle fibres act as a middle ground between the slow-twitch (Type 1) and the fast-twitch (Type 2) muscle fibres. They contract faster than slow twitch and have the ability to produce energy using both aerobic (oxidative) and anaerobic (glycolytic) methods. This versatility makes them handy for activities with a moderate level of intensity and exercise that requires a mix of strength and endurance. While they get tired more easily than slow-twitch muscles, they’ll last longer than the fast-twitch muscles. I like to think of them as the Goldilocks of muscle fibres —not to hot, not to cold, but just right for tasks like middle-distance running, swimming, or moderate-intensity resistance training. So, if you’re picturing a workout with a bunch of reps, like 12-15, or throwing in intensity boosters like drop sets, you’re likely engaging those versatile Type 2a muscle fibres!
How to switch on the slow-twitch Muscles in Your Pelvic Floor, Core & Glutes
Your pelvic floor, core and glutes require both slow – and fast-twitch muscles to keep you moving at your best. The slow twitch muscles in your glutes, pelvic floor and core are important for keeping you standing up and holding your posture. Your pelvic floor slow twitch muscles are also important when it comes to endurance and continence – so you don’t have to run to the toilet too often throughout the day.
Activities that you can do for slow-twitch activation include:
- Walking
- Standing (or sitting upright with your core switched on)
- Light jogging
- Yoga
- Pilates
- Light swimming
Activities for fast-twitch activation include:
- Sprinting
- HIIT workouts
- Jumping
- Dancing
You’ll also need to use your fast-twitch core and pelvic floor muscles when sneezing or coughing!
To wrap it up…Slow-twitch muscles, including your pelvic floor, core, and glutes, are the endurance rockstars, thriving on oxygen and looking a bit redder. While, fast-twitch muscles, including those in the pelvic floor, core, and glutes, are all about quick bursts of action – they rely less on oxygen and have a lighter appearance.
