Do Resistance Bands Strengthen Fast-twitch Muscle Fibers?

Flat or round, long or short, resistance bands are available in a wide variety of styles, colors, textures and strengths. With these options available, you are sure to find one that will fit into your workout program. If you are using resistance bands for strength training, you are using your fast-twitch muscle fibers.

Fiber Types

Your body has two muscle fiber types: slow twitch and fast twitch. During exercises such as walking, swimming and running, you are predominantly using slow-twitch muscle fibers. When you strength train, or power lift, you use more fast-twitch muscle fibers. Slow-twitch muscle fibers are mainly fatigue resistant and use oxygen during exercise. Fast-twitch muscle contraction does have a limit due to the lack of oxygen during use.

Resistance Bands

An exercise resistance band offers you variety in your strength training workouts. You can use a band in place of dumbbells, barbells or weight machines. Resistance training is a workout that occurs with a limited supply of oxygen; therefore you are using your fast-twitch muscle fibers.

Physiology

Whether you choose to use a resistance band or tube, or a dumbbell or your folding chair while strength training, you are activating fast-twitch muscle fibers. These fibers cannot see the type of resistance; they are only responding to the increased demands you are placing upon them. Bands come in a range of resistance levels, so you can continuously challenge your muscles as you gain strength.

Fiber Response

Fast-twitch muscle fibers respond with an increase in the number and size of myofibrils within them. The actual number of your fast-twitch fibers will not increase. Inside the fiber is where the adaptations of power and strength are occurring.

Any Age

Exercise resistance bands can be used at any age. The American College of Sports Medicine even recommends that the elderly use bands, as their bodies can continue to build muscular strength. Muscle fibers are present from the moment you are born until the moment you die. Resistance bands offer a simple, yet effective way to strengthen these fibers.