Diet and Exercise

Exercise

Types of Contractions: How Your Body Moves

Isometrics : Yielding and Overcoming

Isometric contractions create force in a muscle without the length of the muscle changing. 

This can happen in a yielding or overcoming contraction.

Yielding Isometric Contraction opposes resistance such as holding a weight steady, or when holding still a stretch resistance band.

Overcoming Isometric Contraction opposes resistance from an immovable object such as pushing against a wall.

Isotonics : Eccentric and Concentric

Isotonic Contractions are contractions which create force in a muscle and the muscle either shortens or lengthens.

Eccentric Isotonic Contractions: The muscle lengthens while creating force. This happens when setting down a bag of groceries. It also allows you to control the speed of which you move your body against gravity, such as how you place your foot to the ground, or what speed you lower your arm etc.

Concentric  Isotonic Contractions: The muscle shortens while creating force.  This is how our muscles move our body. This allows our joints to shorten to create movement and to pick objects up, 

Types of Muscle and Training Them

SO Muscle FIbers

Slow Oxidative Muscle Fibers

  • Primarily burns O2 for energy
  • Have more mitochondria to burn more oxygen for fuel creating more endurance.
  • have myoglobin which allows the muscle to store some oxygen inside the fiber.
  • The fiber is smaller in diameter therefore cannot create as much tension (strength)
  • Muscle fires at half the pace as FO and FG fibers, but can fire longer due to large amount of energy it can produce.
  • These fibers are good for isometric contractions, posture, small movements, joint stability and smaller movements that don't require much power.
  • Best trained for endurance by participating in fast-paced walking or hiking for 30 minutes to 3 hours, 30-60 minutes of swimming, and biking for 1-2 hours. During resistance training, you can best access these muscles with long-duration isometrics (ISOs) with lower resistence, or repetition lifting at a weight that creates fatigue at 25 reps.

FO Muscle Fibers

Fast Oxidative Fibers

FG Muscle Fibers

Fast Glycolytic Fibers

Mini Work outs

Movement Breaks

Endurance Building

Yoga Chair Yoga, Restorative/Yin, Hatha, Vinyasa What To Try?

Equipment 

Nutrition

Superfoods and Supplements

I am not a Registered Dietician. This information only shared from cited resources from product developers, research or trained professionals in the area of nutrition and health. This information is shared only for educational purposes. As with any diet or lifestyle changes, please consult a licensed healthcare professional or your doctor beforehand.

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