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Slow-twitch Fast-twitch
• Muscles with more slow-twitch fibers have more • Fast-twitch muscle fibers don’t need as much blood
blood vessels. because they make their own quick source of
energy.
• This is because they need a good and constant
supply of blood and oxygen to let them work for a
long time without getting tired.
Oxygen needs
Slow-twitch Fast-twitch
• Slow-twitch muscle fibers use an aerobic energy • Fast-twitch muscles mainly run on an energy
system. system that doesn’t need oxygen.
• This means that they run on oxygen. • This is called an anaerobic energy system.
Appearance
Slow-twitch Fast-twitch
• The bigger blood supply in slow-twitch muscles • On the other hand, muscles that have more fast-
fibers can make them look redder or darker. twitch fibers look lighter because they have less
blood.
Types of activities that use slow-twitch fibers
• Your slow-twitch muscle fibers are working hard whenever you
are doing an activity or exercise that needs muscles to work —
or even stay still — for a long time.
• sitting up
• standing
• walking
• slow jog
• running a marathon
• biking
• swimming laps
• rowing
• many yoga positions
• some pilates exercises
Types of activities that use fast twitch muscles
• For example, if you are a marathon runner and train for a long time, some of your slow-twitch muscle fibers
will grow longer.
• Similarly, if you lift weights or sprint a lot, your fast-twitch muscle fibers will grow bigger.
• They need a rich blood supply because they use oxygen for energy.
• This is why slow-twitch muscle fibers are also called “red” muscles.
• Fast-twitch muscle fibers help you move when you need sudden and at times reflexive movements, like
hopping, sprinting, and blinking your eyes.
• Some muscles like those in your back have more slow-twitch fibers because they have to work tirelessly to
help you stand and sit up.