Type of Muscle fibers

[Flash_hound]

So, apparently there are two types of muscle, white muscle fiber and red muscle fiber. I was wondering how one could develop white muscle fiber, that being more "toned" muscle. Kind of like runners and swimmers have... What are some good work outs for that? (You know, other than running and swimming, since I don't like doing either.) I would rather go with toned muscle.

[Ca1amity]

White muscle fibers have a lower myoglobin content and tires easily, so its the muscle type you develop from short anaerobic work, like weightlifting or 100m dashes.
How toned you appear depends on your body fat more than muscle fiber type. Not all runners and swimmers would have a majority of white muscle fibers, just sprinters. Long distance runners would have more red muscle fibers which tires less easily and are good for long distance work.
The muscle type you have is mostly genetic but can be changed a bit with training.
If you want to look toned without any cardio, just go to the gym and keep a good diet. Worrying about your muscle fiber type is probably only relevant if you are a pro athlete.

[simen]

Actually, there are four kinds of muscle fiber. You can read up about it at Wikipedia. Just reading that article should give you a better understanding of how different muscles work, and what sort of workouts could train them. I assume that you want to exercise the slow-twitch fibers, since you referred to runners and swimmers. In that case, you might like to know that caffeine improves the fat metabolism (and thus the performance of red fibers). It also peaks 45 minutes after having a cup, and halves in three to four hours, so it should stick for the entire workout.

As for the workouts themselves, bicycling and moderately paced rowing could work.

[Vapor]

You are misinformed. Tone has nothing to do with what sort of fiber you are developing. It's resting tension and low body fat.