Muscle type: What is the difference between red and white muscles?

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June 06, 2025

Previously, we talked about a muscle concept in an abdominal muscle training. Red muscles and white muscles. A friend immediately asked me, what are red muscles and white muscles? What is their difference and what are their functions? In exercise and fitness, you need to understand them

Let us understand it, - muscle types red muscles and white muscles

In general, these two muscle fibers are distributed throughout the body muscles. Each station has different proportions. They are distinguished by the speed of muscle contraction or the density of microvascular.

Identification: According to the activity function of the skeleton muscle, if the skeleton muscle fibers can be divided into slow contractile muscles (TypeⅠ) and fast contractile muscles (TypeⅡ) from the skeleton muscles, the red muscles and the white muscles are fast muscles; according to the shape of the skeleton muscles, the type of skeleton muscles can be divided into red muscles (TypeⅠ) and white muscles (TypeⅡ) from the skeleton muscles. B).

They form muscle fibers together. Generally, red muscle fibers are slender, while white fibers are thicker. Generally speaking, red fibers have less strength, but have better endurance.

White muscle (fast contraction muscle)

White muscle fibers are motor nerve units. They are responsible for random exercise, also known as rapid exercise units. If you perform rapid explosive exercise, the main exercise is white muscle fibers. The cross-section of the white muscle fibers is thicker, so the muscle groups are prone to development. Strong. White muscle fibers contain more myofibrils, while myoglobin and cytochrome are less. They contract quickly and powerfully during exercise, have strong explosive power, but have poor endurance.

We want to grow muscles, that is, make muscles hypertrophy. The main exercise of muscle hypertrophy is white muscles. What are the characteristics of white muscles? Everyone has seen it. Because it is very tired, if you slowly do many movements, what you are practicing is definitely not white muscles, and the muscles will not grow. The growth of white muscles requires great strength. , even faster speed.

Red muscle (slow contraction muscle)

The red fiber is the opposite, with strong strength, but it lasts for a while. Red muscle fibers are tension motor neurons and are responsible for maintaining tension posture, also known as slow movement units. Red muscle fibers contain more myoglobin and cytochrome, and fewer myofibrils. When exercising, the red muscle fibers contract slowly and have weak explosive power, but can last for a long time.

The slow contraction red muscle has high aerobic energy Force and fatigue resistance, but poor glycolysis (anaerobic) ability, slow contraction speed, and low muscle strength for exercise unit, belongs to the muscle type with low intensity and long-term exercise. Fast whitening muscle has the highest glycolysis (anaerobic) ability

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What type of muscles do you need to exercise?

Generally, what muscles work mainly depends on what exercise you do. Conversely, that is, what exercise can be used to achieve what muscles

For example, you see, most long-distance runners are thin but have muscle types. But weightlifting bodybuilders are just the opposite, they are solid and stout. Why? It is because of the different sports they engage in, and different body types. The red fibers of long-distance run are developed. The white fibers of weightlifting are developed

It can be seen that if a person has a very high proportion of fast whitening muscles in the skeleton muscles, then the person's short-term explosive exercise ability will be excellent; If there are more than 90% of the skeletal muscles in the skeleton muscles, then this person is likely to be a regular marathon champion.

Generally speaking, long-term aerobic exercise, low-intensity, low-weight and high-counterfeiting, mainly exercise red muscle fibers. The red fibers are at work (such as long-term running, racing, cycling, aerobics, etc.)

Which high-intensity, short-term, high-weight and low-counterfeiting, even need to explode Exercises completed by force (such as weightlifting) are white muscle fibers working. (such as sprinting, high jumping, strength training, etc.)

Of course, what fibers work is not absolute. Many exercises require coordination between the two to complete. For example, playing tennis, football, Sanda, boxing, etc.

So you should know what kind of athlete you should want to be. What type of muscle you need to exercise. Make your head clearer Only by doing your training content based on two different characteristics of muscles can you better achieve your goal.