Fast twitch fibers (type 2) are characterized by high force capability and low endurance. Slow twitch (type 1)are low force and high endurance. Cardio exercise is dominated by slow twitch fibers. That`s what you depend on for running, cycling, and the like, activities you can maintain for a long time. Weight training is classic type 2: each rep is quick but strong. Most people genetically have about 50/50 types 1 and 2, but endurance athletes like marathon runners will have more slow twitch, and strength athletes, like shot putters, will have more fast. If you don`t do resistance training or other activities that challenge fast twitch fibers, they will shrink and the muscle will partially atrophy and lose strength. (Fast twitch also has the most growth capability.) This is why just walking isn`t enough to keep you strong and independent after you pass a certain age.

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