Fitness Book

Type I, or slow-twitch, muscle fibers:  These fibers support aerobic activity like walking or swimming.  They contract very slowly, and are involved in exercise involving endurance, such as a marathon, in which the muscles are not used at their maximum contraction strength. These activities require a great deal of oxygen to generate energy.

Type II. or fast-twitch. muscle fibers: These fibers support anaerobic exercise, which involves short bursts of higher intensity or power, such as in body building.  These muscle contractions happen at a much greater percentage of their maximum contraction strength.

You are naturally predisposed to having a larger percentage of one type of muscle fiber.  This predispositions makes you naturally suited to either endurance sports, or to sports that require short powerful bursts of energy and strength. 

Muscle Groups – what they are and how to work them out.

There are generally ten major muscle groups that personal trainers target when designing workouts. Here they are, along with a brief explanation.

Quadriceps are the four muscles on the front of the thigh and are crucial for walking, running, jumping, and squatting. Much of the power for aerobic exercise comes from here. The best ways to target this zone is through squats, leg raises, leg presses, and by doing lunges.

Hamstrings are a muscle group located at the back of your thigh. If you want to tighten up your thighs, getting rid of cellulite and creating a long, lean looking leg, this is your target zone. Leg curls are a favorite way to isolate these muscles.

Calves are two muscles at the back of the lower leg. Want to look great in a skirt or in shorts? Then calf raises can make these muscles rock hard.

Pectorals are your chest muscles. Guys want awesome, muscular pec muscles, which along with washboard abs make all the difference when seeking to go from Joe Average to Joe Hunk. Bench presses should do the trick.

Lats and trapezius make up the muscles of the upper back. If you want to sweep your lady off her feet – literally – this is a zone to focus on. Install a bar in one of your doorways and do pullups every chance you get.

Deltoids are your shoulder muscles. They can help you look fabulous from behind – what better way to show off your strength than having a ripped back? Shoulder presses can help you get there.

Triceps are the muscles at the back of your arms. If you have any extra flab, it will show up here. Work the triceps to get rid of any dangling fat. Add dips to your routine, and use your body weight to look lean and trim all over.

Biceps are the muscles on the front of your arms. You biceps have a special meaning in the fitness world – the firmer or the bigger they are, the more impressive you are! Definitely do some bicep curls to strengthen this zone and be ready for anyone who wants to feel how strong you’ve become!

Abdomen and obliques make up the front and sides of your belly. This is the place to work out for that six pack stomach, those washboard abs, or that lean, trim waistline. Crunches and leg raises are great exercises to do anywhere, because they don’t require any equipment. 

Lower back muscles will help you with any lifting, and strengthening them can reduce back pain. Back extensions will help you reach your goal.

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