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Whether you are an exercise fanatic or enjoy an occasional aerobics class or two, toning may be just what you need to get that shapely look you've been trying to achieve. If you are the type who prefers the muscle strengthening that comes from lifting fork to mouth, you may find that toning exercise is the jump-start you need to get fit.

What is toning?

Toning, which includes a variety of different types of exercises, is a catchall term meaning "muscle conditioning" with results including defined muscles that are firm to the touch. If you are interested in improving muscular endurance or strength, you can do a variety of exercises using resistance against gravity to achieve your goals.

If you want to condition your muscles with toning exercises, you can use machines and free weights at either a health club or at home.

If you choose to participate in group exercise, you can enjoy the advantage of an instructor who can work with you to make sure you use the correct form, alignment and technique.

Who should consider toning?

Toning can really be the beginning of an exercise regimen or the finishing touch on a routine that is tried and true. Exercise is a part of any healthy lifestyle and almost anyone can consider a toning regimen. But even if you aren't a fitness fanatic, you may want to start your new routine with some muscle toning exercises.

If you are in good shape and exercise several times a week, toning can help you achieve a chiseled muscle appearance. If you aren't in tip-top shape, toning exercise can start to tackle your spare tire or love handles. For the best combination, try walking a couple of times a week along with easy weight resistance exercises (usually 10 to 15 repetitions per set).

Who's left? Well, if you occasionally exercise but couldn't call it a "routine," consider toning to build up strength. Your routine can include regular daily walks, stretching, floor work and some low weight resistance exercises. You want to get those muscles moving and repetitive motion exercises can put you on the right track.

If you haven't found time for exercise or are overweight, you are going to have to start slowly and build up your strength and endurance. Start by walking as regularly as you are able and add additional physical activity when you feel ready. When you feel you are up to it, you can consider some of the more strenuous activities that involve resistance training.

Resistance training can and should be part of everyone's regimen. You don't have to be a weight trainer to know that we all rely on our muscles to accomplish our daily activities. What you may not know is that while muscular strength and endurance are important components of fitness, humans begin to lose muscle mass fairly rapidly as they age if they don't do regular muscle conditioning work. If you take care of your muscles today, you will not only look and feel better but you'll be able to live independently for a longer period of time.

Besides, whether you are an athlete or a couch potato, remember than muscle mass also boosts metabolism. It takes more calories to maintain muscle so we can eat more! Who doesn't want to be able to eat more?

OK, I'm ready! Where do I start?

If you already belong to a health club or are a regular in your own "basement gym," talk to a professional trainer and read up on routines so you can get the most out of your body and the equipment.

Everyone who trains using resistance workouts will tone muscle. However, depending on how much body fat you have and how your body responds to exercise, you may achieve results right away or they may be slow in coming. Good things come to those who wait and work. Successful toning like any other exercise comes with persistence and patience. The effort you put in will be the result you get out. However, to "display" a toned body, low body fat is necessary. In fact, the difference (in most people) between six-pack abs and a soft belly is usually determined by the amount of fat covering those stomach muscles.

If you are a novice, before you go out and join a gym or buy expensive equipment that you aren't sure you want to use, start with a few toning exercises three times a week for one month. (Of course, check with your doctor to make sure there are no reasons why you cannot begin a healthy exercise routine.)

Routine for the beginner who is new to weights: (Do this for one month.)

Biceps: Three times a week. Depending on the individual's strength, use a 2 or 5 pound weight.

Standing biceps curl - first week one set of four repetitions, (1 x 4) per arm

- Second week one set of six repetitions per arm

- Third week one set of eight repetitions per arm

- Fourth week one set of 10 repetitions per arm

Concentration curl - first week one set of four repetitions per arm

- Second week one set of six repetitions per arm

- Third week one set of eight repetitions per arm

- Fourth week one set of 10 repetitions per arm

Triceps: Three times a week. Depending on the individual's strength use a 2 or 5 pound weight.

Dumbbell triceps extension - first week one set of four repetitions per arm

- Second week one set of six repetitions per arm

- Third week one set of eight repetitions per arm

- Fourth week one set of 10 repetitions per arm

Triceps pull downs - first week one set of four repetitions, (1 x 4) per arm

- Second week one set of six repetitions per arm

- Third week one set of eight repetitions per arm

- Fourth week one set of 10 repetitions per arm

If you decide that toning is right for you, you may also want to consider joining a class. Group activities are always fun because we are able to socialize while we exercise. Along with all the aerobics and cardio-funk classes you can sign up for at the gym, check out the classes that work on toning. You'll not only get to work with weights but a variety of fun, new "toys" during your class.

If you are not comfortable with the idea of exercising in front of a crowd, you can consider purchasing a video that gives you the illusion of working out in a group or you can hire a personal trainer. And don't forget, there's always the privacy of your own home.

How to select a personal trainer

A personal fitness trainer is a coach, a mentor, an adviser and a professional health and fitness instructor who has knowledge and experience to share with you.

There are many benefits to hiring a professional trainer that must be weighed against the obvious negative financial cost. A trainer can assess your personal needs according to your body type, fitness goals, likes and dislikes, and health concerns. A certified, knowledgeable trainer can help you to achieve the desired results by creating a fitness program that will work for your body and fit into your lifestyle.

Make sure you check the credentials of your perspective trainer and spend some time talking to them to make sure you feel comfortable with them. You will want to consider educational background, qualifications, former/current clients and personality when choosing a fitness professional.

Background: Experience is a crucial thing! How many years have they been in training, and how many years have they been working with others? Do they have a nutrition background? This is not vital, but fitness and nutrition do go hand-in-hand.

Qualifications: A personal trainer should have some knowledge of human kinetics; they should know how the body works so they can help to prevent you from injuring yourself. A qualified trainer would have taken certification courses (e.g. ACE and NSCA are reputable organizations) and continual training to keep up with the latest information in the field.

Personality: You'll be spending a bit of time with this trainer, and it's important to feel comfortable with them. You may need some hand holding. Are they compassionate? Perhaps you need more of a drill sergeant to keep you on your toes. Keep this in mind when you are interviewing perspective candidates. Also make sure the person you hire answers fitness questions that you ask in a way you can understand them. Remember, you are the paying customer and customers always come first.

 

For  More  Information:  Please  consult  your  physician  on  your  next  visit.