Dr. Andy Galpin

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So in my opinion, the key take-home is that things like your fiber type, again, which regulate the contractile nature, how fast and powerful your muscle fibers contract,

as well as their metabolic properties, how effective they are at using fats and carbohydrates as a fuel source, how efficient they are at bringing in nourishment and getting out waste products.

Much of this is regulated by its fiber type and your fiber type in general is responsive to changes in activity.

Now, if we were to have to compare the responsiveness of the fast twitch fibers to the slow twitch fibers, it is very clear fast twitch fibers are more reactive to things like physical activity changes.

Whether or not you can increase or decrease the amount of slow twitch fibers in response to exercise, I think that evidence is clear, but it is of a much smaller magnitude than the plasticity within the fast twitch fibers.

Now, why that's critical then is

is unless you do something about it from an exercise perspective, you're going to lose many of your fast-twitch fibers as you age.

A really nice example of this, a paper published in the last few weeks, looked at lifelong strength trainers.