i am training my fast twitch muscles but also want to inprove cardio fitness. Aerobics exercises work the cardio fitness but it affects the fast twitch musles negatively. is there any work -out that trains them both together?
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Cardio does not necessarily effect fast twitch muscles negatively it is just that if you only maintain one sustained level of intensity you are only working the slow twitch.
Cardio involves keeping the heart rate up for a sustained amount of time, fast twitch involves bursts of strength and speed. Interval training is great for training both. Just add bursts of strength and/or speed into your sustained workout, for instance, if you run, walk of jog, add in some sprint intervals and possibly hurdles or vaulting. Add some jumping jacks into your walk, while cycling add occasional bursts of speed.
Lifting heavy weights or doing isometric exercises after your cardio work can help.
Many aerobic and fitness classes like spinning, circuit trainind etc. are designed to incorporate training of fast twitch muscles into the cardio work.
This link might be able to help you