Fibers and Hormones
A good workout should be targeting each Type of Muscle Fiber. Each Fiber should be worked by form focusing on CONTROLLED negative and positive reps.
| Fiber Type |
Type I fibers |
Type II a fibers |
Type II x fibers |
Type II b fibers |
| Contraction time |
Slow |
Moderately Fast |
Fast |
Very fast |
| Size of motor neuron |
Small |
Medium |
Large |
Very large |
| Resistance to fatigue |
High |
Fairly high |
Intermediate |
Low |
| Force production |
Low |
Medium |
High |
Very high |
| Mitochondrial density |
High |
High |
Medium |
Low |
| Capillary density |
High |
Intermediate |
Low |
Low |
| Oxidative capacity |
High |
High |
Intermediate |
Low |
| Glycolytic capacity |
Low |
High |
High |
High |
| Major storage fuel |
Triglycerides |
Creatine phosphate, glycogen |
Creatine phosphate, glycogen |
Creatine phosphate, glycogen |
Mitochondrial Density - The increase in mitochondrial density is associated with an increase in the duration one can perform endurance exercise and the ability to spare total body glycogen stores
Oxidative Capacity – A measure of a muscle’s maximal capacity to use oxygen in microlitres of oxygen consumed per gram of muscle per hour.
Glycolytic Capacity – A measure of a muscle’s maximum capacity of Glycogen.
Motor Neuron - The interface between a motoneuron and muscle fiber is a specialized synapse called the neuromuscular junction. Upon adequate stimulation, the motoneuron releases a flood of neurotransmitters that bind to postsynaptic receptors and triggers a response in the muscle fiber.
Hormones Responsible for Muscle Growth
Cortisol - A catabolic stress hormone that increases abdominal fat storage and stimulates the breakdown of muscle tissue for use as energy. Studies have shown that insufficient sleep will cause the body to release higher amounts of this hormone.
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Testosterone - The most important hormone when it comes to building muscle. The higher your levels of testosterone, the more muscle you can build. Sleep deprivation measurably lowers testosterone levels.
Growth Hormone - Regenerates the body and plays a large role in building and maintaining muscle. The time that you sleep is also the time when your body experiences a natural surge in growth hormone levels. If you fail to get a proper rest at night this hormonal surge will be compromised.
|
|
Stimulators |
Inhibitors |
| Growth Hormone & IGF-1 |
Sleep (Surges during sleep) Exercise Low Levels of Blood Sugar Dietary Protein Arginine Lactic Acid (Intense Workouts) |
Hyperglycemia (high blood sugar) Estradiol or any estrogen Lack of Sleep Stress Mostly Causes of Insulin Release |
| Testosterone |
Sleep (REM dream) increases nocturnal testosterone levels. Dietary Cholesterol Exercise |
Aging Lack of Sleep |
| Cortisol |
Caffeine Lack of Sleep Exercise - Intense or Prolonged Anorexia Stress |
Omega 3 fatty acids Music Massage Therapy Laughter |
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Insulin - Responsible for the uptake of important nutrients into your body cells. Sleep deprivation can result in an increase in your body’s insulin resistance levels. This means that your body will have to release higher-than-normal amounts of this hormone to compensate. High Amounts of Insulin are generally needed Post workout to Re-Fill the Muscles of lost Nutrients during exercise.
|
|
Positives |
Negatives |
| Insulin |
Storage of Glucose in Muscles Increased Amino Acid Uptake Increased Potassium Uptake Increased Blood Flow |
Decreased Break down of Protein Decreased Fat Breakdown Decreased Growth Hormone Release |
Insulin release is primarily a direct response to Blood Sugar levels. ALL Carbs, whether “Simple” or “Complex”, broken down are basically sugar. Insulin is also released in the presence of Proteins and other nutrients but not nearly as much as Carbohydrates.
“Simple” Carbs (sugars) are already “simple” and are broken down and absorbed in the blood stream very quickly. This results in a sudden spike in Blood Sugar, your bodies natural response to this is to release enough Insulin to drive this Energy to cells. If THAT much energy is not needed at the given time your Insulin spikes, it is stored as fat for later use.
“Complex” Carbs (sugars) are just that. They are chains of sugars needed to be broken down to simplest form for our body to absorb into the blood stream. Imagine a pile of Brown Rice in your stomach. The acids in your stomach start on the outside of the pile and work inwards slowly breaking down the chain of sugars to a more simple, useable sugar. This creates a slow release of “Simple” sugars into the blood stream. This provides consistent amount of energy with little Insulin Release. If your body needs more energy, it will notice the lack of “sugar” being delivered by the insulin and start to convert Fat to energy to meet the demand.
Carbs are not bad- they are needed and very important. The key is to control your insulin response by making smart decisions on when to eat your “Complex” Carbs like Brown Rice or your “Simple” Carbs like your “cheat” sweets. Another tip is that Complex and Simple Carbs mediate each other. By this I mean, if you eat a Fast Digesting Carb WITH a Slow Digesting carb, you will be left with a Medium Digesting carb. Balance is Key to all nutrients. Finding your Balance is the trick.
March 17, 2009 at 10:15 am
Very good post bro!