OnFitness Magazine - May/June 2016 - 49

Speed
up your
metabolism
_________
To speed up your
metabolism, you must
"teach" your body to
expect food every
three hours, give or
take. Train your body
to know that food is
always just around the
corner. Don't make a
habit of going for long
periods without
eating.

1

The aging
athlete

Why type 2 muscle fiber
development is key
By Jason Miller
DUE TO THE RUNNING BOOM of the 1970s and the

increasing popularity of distance running and triathlons,
athletes have begun to follow imbalanced training
approaches.
Although aerobic exercise is important, if there is no
joint stability or strength training going on, then aerobic
exercise will begin to take a severe toll on the body.
Even those at their fittest will encounter a decrease
in strength and power as they age, which in turn will
affect their activities of daily living later in life.
De-innervation of fibers
Physiologically speaking, there is a bias in favor of
endurance muscle fibers, also known as type I fibers. As
we age we tend to disengage our powerful fibers, the
type II fibers, and our body begins to transform them.
Even in fit populations, with a lack of strength and
power training the type II fibers take a back seat and
eventually get "unplugged."
The nerves feeding the type II fibers will de-innervate
the fiber. A type I motor neuron will then take over the
once type II fiber and convert it into a type I fiber.
As a result, a once powerful type II fiber could

4 9 W W W. O N F I T N E S S M A G . C O M | V O L 1 6 N O 6 | 2 0 1 6

Smart Training



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OnFitness Magazine - May/June 2016

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