Basically the time under stress brings in red muscle or the slow twitch fibers into action.
If the movement is controlled and the set goes longer the red fibers are used.. If the movement is explosive and heavy then the white fibers are used.
For example squatting for 15 rep range incorporates red fibers of the thighs very well
The type one muscle fibers are characterized as being the slow twitch oxidative muscle fibers. They contract slowly, they have the highest tolerance to fatigue as compared to the other types of muscle fibers, and there main fuel source tends to be triglycerides. This being said the best way to train this type of muscle fiber would be with low intensity endurance type exercises, such as jogging a long distance, or walking, or performing 50 push ups vs. 8 reps on the bench press.
Type I (red) muscle fibers, which have slow oxidative characteristics, are those primarily called on for long-distance running. These are more commonly referred to as 'slow-twitch' muscle fibers.
Squat.
Do burpees
Lunges. see: http://en.wikipedia.org/wiki/Lunge_(exercise)
The only way to build muscle is with exercise. That being the case, since exercise requires calories, building muscle will also burn off fat.
The best muscle enhancers for women would be to eat a lot everyday as well as exercise at a routine you can pick out, suggestively 1 hour a day, for you.
Best ask a Doctor - probably just muscle fatigue from too much exercise
The best way to exercise without building "short muscles" is swimming, running and other cardiovascular exercises. The best possible exercise for your joints, while toning your body is swimming.
Distance, hands down. Sprinting will build your fast-twitch muscle fibers, which are typically larger than slow-twitch muscle fibers. You hardly ever see a sprinter with the skinny legs of a distance runner. It just doesn't happen.
An exercise routine that incorporates cardio and weight lifting is highly efficient at building muscle and burning fat.
The best way to relieve the soreness, called delayed-onset pain, that comes one to two days after physical exertion is by techniques that affect the muscle fibers and circulation; petrissage is one of the best, usually.