It is aging, which determines the number of your muscles. A range of factors works hand in hand to make you weak as the bigger and fast twitch Muscle fibers fail to work at its best after 30. This fiber is an essential compound making you defined, lean and athletic. After 30, the flexibility and elasticity of that muscle fiber lose its normal functions when you tend to age at a cellular level. This affects the cellular functions of the mitochondria as well, known to be the powerhouse for every human being.

However, the effects of aging on the muscles can be reversed as per the study published in Cell Metabolism. For people aged 60 or over, there are certain forms of exercise aimed at increasing mitochondrial density along with muscle mass.

There are more such workout forms helping you remain fit and stop the aging effects. If you think, you cannot strike the right chord with bigger fast twitch fibers using high-intensity weight training and low-twitch muscle fibers with cardio exercise, think otherwise.

It often seems that fast twitch muscle fibers require heavy strength training, whereas slow twitch muscle fibers need a cardio workout to build them. However, this is not the fact. All you need to do is using the same amount of acceleration and intensity for both the muscle fibers with adequate recovery time between the sets.

With aerobics, you can get to work all the muscles around the heart, which tend to become stiffen with age. And stiffening of the muscle cells in the left ventricle of the heart leads to cardiac failure.

Some form of aerobics like jogging coupled with high-intensity exercise can improve the performance of your heart. And with a regular dose of cardio workouts, you can avoid the stiffening of the heart muscles.

As you age, you become less active. And lack of adequate physical exercise brings the risks of dementia to people. A study by Neurology suggested that cardio workouts like swimming and walking prevent dementia from occurring to those, who have been physically fit in middle age. On the contrary, people who were moderately fit were more likely to develop the symptoms of dementia. 

In order to build our mental health, we must perform cardio exercises such as walking and swimming.

Simultaneously, when you walk on a regular basis, it stops the decline in the brain connectivity tissues. And you can easily defy the age-related issues like memory loss.

Cycling proves to do away with the body fat and cholesterol. At the same time, this form of exercise is good at building more muscle mass and strength. In a recent study in the Journal of Aging Cell, it was found that people aged between 55 and 79, who cycled regularly appeared to have healthier and stronger immune systems. Since after 20, the key T cells of the immune systems start dropping off, the participated people in the study had no decline in the T cell counts. So, the boosted immune system is the key to avoid inflammation resulting in aging.

Aging is the time when it invites a huge number of health complications. But with regular amounts of cardio and aerobic workouts, we can prevent many of the illnesses stemming from aging, and stay fit.