Samantha Lefave

But when it comes to fitness, it's most commonly associated with fast-twitch and slow-twitch muscles, the two main types of muscle fibers that are activated whenever you exercise, or just move in general.

So, what's the difference the difference between fast-twitch muscles and slow-twitch muscles? And why the heck do they matter?

Let's start with slow-twitch muscles, which are technically called Type I muscle fibers (MFs). They are the first line of recruitment when a muscle contracts, according to the (ACE). They are also able to create their own energy using oxygen, making it possible to sustain a lower level of force for an extended period of time.

Slow-twitch muscles are used for low-intensity exercise like swimming, power walking, running, and biking.

Then, there are your Type II muscle fibers, or fast-twitch muscles, which are engaged when slow-twitch MFs cant generate the amount of force needed for the activity youre participating in, ACE reports. Fast-twitch muscles are larger and denser than slow-twitch muscles, making them more powerful. They're used for hardcore exercises like high-intensity interval training.

And, because we have Type I and Type II muscle fibers at opposite ends of the spectrum, we of course need a middle-of-the-road kind of guy. Thats where your hybrid muscle fibers come in. These are called into action when transitioning between Type I and Type II, and are found in greater amounts amongst cross-trained athletes that are known to consistently train in both <a href="https://www.womenshealthmag.com/fitness/a28652016/aerobic-vs-anaerobic/" id="a6835eca-442a-30d4-ab6b-1324ae398fc7"> aerobic and anaerobic exercise </a> , says George Bristow, MS, a certified strength and conditioning coach at in Denver.

Phew, that was a lot of science! To break it down for easy reference, use this guide:

<ul><li> Type I = Slow-twitch (aerobic) </li><li> Hybrid = Transition (aerobic and anaerobic) </li><li> Type II = Fast-twitch (anaerobic) </li></ul>

Or, here's another way to think about it: Long-distance runners ( !) often call on slow-twitch muscle fibers, yet switching their duration and intensity are engaging hybrid MFs, Bristow says. Meanwhile, a sprinter launching off the block is using fast-twitch MFs.

<h1> How Can You Train Your Fast-Twitch Muscle Fibers? </h1>

The good news is that muscle fibers can be super respondent to trainingand vice versa, Bristow says. Everybody has every type of muscle fiber in their body, but each person has their own unique composition of those muscle fiber types, he explains. And while Bristow says you dont lose muscle fibers the way you can bone density, for example, fast-twitch muscles can convert to hybrid or slow-twitch over time if theyre not trained properly.

You can do so by incorporating high-force output movements, or short resistance exercises that require lots of power into your workouts, says Albert Matheny, MS, CSCS, co-founder of in New York City. Examples include plyometric box jumps, hard-and-fast sprints, and one-rep max lifts on a variety of exercises (like your bench press, <a href="https://www.womenshealthmag.com/fitness/a26679436/how-to-deadlift/" id="f7716cc7-5f7e-386e-af4f-8b077423a2ad"> deadlift </a> or front squat).

\"As people age, they tend to decrease exercises that involve high and fast-force output, resulting in fast-twitch fibers converting to slow-twitch.\"

One common misconception about fast-twitch muscles is that you lose them as you get older. But Bristow says that's just not the case. Age does not determine muscle fiber composition, but it does often determine training type, Bristow says. As people age, they tend to decrease exercises that involve high and fast-force output, resulting in fast-twitch fibers converting to slow-twitch.

To stay on top of that use it or lose it situation, Matheny says that two, maybe three sessions is the ideal amount of weekly training time to devote to building power. In between each session, you need to restseriously.

Explosive training has the highest load on your central nervous system, which requires a longer recovery time, Bristow adds. Because of that, its important to allow 72 hours in between sessions for each muscle group involved. So, if you're training lower body on Monday, wait until Friday for another leg day, for example. Same goes for your upper body, btw.

If you're more into total-body workouts to maximize your limited time, try this advanced HIIT sequence from Kelsey Wells:

Fast-Twitch Vs. Slow-Twitch Muscles—What To Know

What's the first thing that comes to mind when you think about the words twitch and muscle? Spasms, perhaps. You'd hardly be alone in thinking that.

Fast-Twitch Vs. Slow-Twitch Muscles—A Trainer Explains The Difference

Now, it seems like stretching and foam rolling just isnt enough-especially when you're scrolling through Instagram. You wouldn't be out of line if you think that nearly everyone you know is using next-level recovery techniques, whether they're strapping on compression boots from and , shooting up with <a href="https://www.menshealth.com/fitness/a27007501/massage-guns-recovery-warmup/" id="fa8f8449-642c-3de9-aa8e-0821c128fc93"> vibrational therapy </a> (think and ), or putting on portable e-stim (we see you, ). Even hour-long infrared sauna sessions and <a href="https://www.menshealth.com/fitness/a18568475/mark-wahlberg-and-floyd-mayweather-are-big-fans-of-cryotherapy-but-is-it-legit/" id="5ccfb8bf-d30e-3790-a418-88b430436ec4"> cryotherapy </a> are a thing these days.

It makes sense for people who get paid to work out all the time. If theyre not sweating, theyre not bringing in bank, so they need their bodies to perform. But for those of us who only work out once a day-heck, maybe only three to five times a week-are these treatments necessary? Or is smart marketing enticing us to spend more money than ever before? (No, seriously-a recent study suggests that millennials are now, on average, than they do on college tuition.)

<h1> Is Spending So Much Money on Recovery Worth It? </h1>

The answer: a little bit of both.

On one hand, these souped-up tools are just proof that the industry is moving forward as we learn more about the body and how to care for it properly. The point of innovation in any industry is to allow us to function in a more efficient matter, or to build on top of and add to things that already exist, Alain Saint-Dic, CPT, performance enhancement specialist and trainer at in New York City, tells Mens Health. Fitness professionals utilize these techniques for the very same reason that people use Uber or Seamless-theres nothing wrong with hailing a yellow cab, or calling in an order for food, however innovation has made these processes more efficient.

On the other hand, you dont necessarily need these tools-a foam roller and stretching still get the job done if youre not interested in investing so much of your cash into recovery. And, depending, on your experience, you may not be ready to level-up your game, according to , an orthopedic physical therapist and founder of React Physical Therapy in Chicago.

[You have to] take the necessary steps to get to that level, Reavy explains. If you cant tolerate lying on a foam roller, you have no business using a [vibrational therapy device like] Theragun. And if you try to progress too fast, it could end up being more painful than helpful. Ive had patients use them and cause a lot of bruising [because theres] too much soft-tissue trauma, he adds.

<h1> How to Know If You Should Try Next-Level Recovery Methods </h1>

To figure out if youre ready, Reavy says to look at your current fitness routine carefully.

I think its great for people who are working out much more frequently, he says. Think: people training for ultramarathons or regularly busting out . [But] people who are just starting to work out need to strengthen the muscle before they massage it... you need to start with the basics.

If its time to experiment, think about what type of recovery youre after. Foam rolling is an active form, as youre activating the muscle by moving with it, Reavy says.

\"When you have a regimented protocol, you tend to come back stronger.\"

But compression boots, vibrational devices, and infrared saunas are all passive, meaning you can just lay (or sit) there and reap the rewards without taxing your body more-which is probably why these options are so Insta-popular, too.

I have to convince and remind my clients every single day that they should be using their foam rollers at home, [yet] I cant get them to put their Hypervolts down, Saint-Dic says.

In a perfect world, youll use both passive and active recovery methods, Jenna Baynes, DPT OCS, a board-certified clinical specialist at in New York City, tells Mens Health. So even if your inner couch potato is drawing you toward those lie-down routines, you should still foam roll and stretch to help you maintain any flexibility gains you made during your workout-and maximize the effects of your routine, she says.

Young man releasing muscle tension using a foam roller

Regardless of what you choose, the trend to focus on recovery is well overdue. After all, the end goal of any of these techniques is almost always the same, according to Saint-Dic: reduce inflammation and soreness, increase circulation so that more nutrients can reach your muscles, maintain range of motion, and allow the nervous system to rest so that it can fire efficiently.

The recovery periods are when true adaptations in the body occur, he says. When you have a regimented protocol, you tend to come back stronger.

In other words, quit skipping your cool-down, grab your tool of choice, and hop to it.

Why You Might Not Need Fancy Recovery Tools

Your coach, trainer, and physical therapist have all been saying it for years: You need to stretch after every workout. Then came the uber popularity  , and those same fitness experts praised the hurt-so-good pain that happens when you intentionally dig into self-myofascial release.

Are Next Level Recovery Tools Even Necessary for Everyday Athletes?

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Samantha Lefave

Articles written by the author

Fast-Twitch Vs. Slow-Twitch Muscles—A Trainer Explains The Difference

Are Next Level Recovery Tools Even Necessary for Everyday Athletes?