Maximize Your Muscle Tone
If you’re considering maximizing your muscle tone, you’ve stumbled on the right page. Flabby muscles aren’t
exactly a pleasant sight, are they?
Besides good physique and looks, toning your muscles has many health benefits as well.
Toning your muscles makes things simpler and faster for weight loss. Reason is that more quality muscle mass
supercharges your resting metabolic rate (basal metabolic rate).
Your body will burn calories through muscle even as you rest, and less calories equals less fat stored.
Toning your muscles increases your strength. This is because when you work your muscles regularly by weight
training, or other muscle toning exercises, you increase your muscular endurance, which is the capacity of muscle
to remain in fixed contraction for a length of time. Thus, regular weight training builds muscular endurance, hence
Toning muscles helps to build stronger bones. Weak, brittle bones can easily break even in minor injury. When
you work your muscles as in weight and strength training, your muscles contract and pull against the bone, which
helps bone tissue to build.
Exercises for toning muscle
There are many different exercises for toning muscles and generally improving strength, for instance weight
lifting/machines, tubing or bands, free weights (hand weights) and calisthenics (push-ups, abdominal crunches,
When you’ve settled on a training method, you should evaluate your fitness level. This helps to determine how
frequent you’ll train and the number of sets and repetitions recommended for your chosen exercise for instance:
If you are fitness level one (no regular exercise), it’s recommended to begin with 20 minute session exercises,
3 times a week. Aim at working all major muscle groups in the body and give your muscles time to recover and grow
by resting a minimum of 24 hours between sessions. Include aerobics into your weight training so as to reduce
If you are fitness level two (you train 2-3 times each week doing at least a set of 15 -20 reps on over 8 major
muscle groups), then you have some experience with strength training but would like improved results. It is
recommended that you do four 20-30 minute sessions per week.
Your sets should be 1-2 with 12 to 15 repetitions. You don’t have to fit all muscle groups in a session (would
be better), rather you could alternate different muscle groups on different days. What you should avoid is working
the same muscle group on successive sessions because your muscles will not have time to recover.
For level three fitness (you train 3 to 4 times a week doing 2 sets of 8 to 12 reps on over 8 of the 10 major
muscle groups), then you are very experienced with strength training but want to maintain or add something here and
there. Here, you could take it up to 5 times a week, 30 minutes a session. Since focus is on toning not building
strength, stick to repetitions more than 8-12 but with less weights.
Whatever exercises you choose to do, ensure to keep within safe limits. When you over work your muscles , you
risk tearing them. People of advanced age should take extra precaution when weight training.