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From less pain to a better sex life, cardio fitness does a lot for you:

• Increases blood flow and decreases chances of stroke.
• Improves memory and thinking ability.
• Combats decline in brain functioning with age.
• Helps protect against developing Alzheimer’s disease.
• Fights osteoporosis and reduces chances for a hip fracture.
• Helps manage arthritis discomfort and maintains joint range of motion.

Gaining muscle requires a commitment to both resistance training and following an appropriate diet. 

Workout programs for building muscle should primarily rely on compound and isolation movements with weights, but adjust the specific exercises, sets, and repetitions to ensure consistent, long-term gains in both muscle size and strength. 

Proper nutrition involves sufficient protein, fat, and calorie intakes that exceed your daily energy expenditure enough to build muscle, but not so drastically as to cause excess fat gain. 

Large increases in muscle mass take months to years of consistent training but are possible for most individuals. 

Overall, to reach your muscle building goals, you must lift hard, eat right, and stay consistent.