Toning exercises

Last updated

Toning exercises are physical exercises that are used with the aim of developing a physique with a large emphasis on musculature. In this context, the term toned implies leanness in the body (low levels of body fat), noticeable muscle definition and shape, but not significant muscle size ("bulk")...

Physical attractiveness degree to which a persons physical traits are considered aesthetically pleasing or beautiful

Physical attractiveness is the degree to which a person's physical features are considered aesthetically pleasing or beautiful. The term often implies sexual attractiveness or desirability, but can also be distinct from either. There are many factors which influence one person's attraction to another, with physical aspects being one of them. Physical attraction itself includes universal perceptions common to all human cultures, as well as aspects that are culturally and socially dependent, along with individual subjective preferences.


Research and basic anatomical knowledge imply that the notion of specific exercises to improve tone is unfounded. Exercises can aid fat loss or stimulate muscle hypertrophy, but cannot otherwise improve tone. [1] The size of the muscle can change, as can the amount of fat covering the muscle, but the 'shape' cannot.

Muscle hypertrophy The muscle system process that results in enlargement or overgrowth of all or part of a muscle organ due to an increase in the size of its muscle cells. Physiological hypertrophy is a normal process during development (it stops in cardiac muscle afte

Muscle hypertrophy involves an increase in size of skeletal muscle through a growth in size of its component cells. Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage; and myofibrillar hypertrophy, which focuses more on increased myofibril size.

The word tone or toning can be misleading as it suggests that spot reduction is possible where localized fat can be reduced, which it cannot. It is suggested to use the words muscle building or fat loss instead.

Spot reduction

Spot reduction refers to the claim that fat can be targeted for reduction but, from a specific area of the body through exercise of specific muscles in the desired area, such as exercising the abdominal muscles in an effort to lose weight in or around one's midsection. Advertisers exploit this concept when advertising exercise-related products.


Exercises popularly believed to improve tone are primarily weight lifting exercises performed with high repetitions and low resistance (low weight), with short rest periods.

Weight training common type of strength training

Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.

This conventional wisdom is however criticized as poor-quality and inefficient. [1] What is advocated is an exercise routine involving;

Conventional wisdom is the body of ideas or explanations generally accepted as true by the public and/or by experts in a field.

Strength training type of physical exercise

Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.

See also


Related Research Articles

Bodybuilding use of progressive resistance exercise to control and develop ones musculature

Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature for aesthetic purposes. An individual who engages in this activity is referred to as a bodybuilder. In competitive bodybuilding, bodybuilders appear in lineups and perform specified poses for a panel of judges who rank the competitors based on criteria such as symmetry, muscularity, and conditioning. Bodybuilders prepare for competitions through the elimination of nonessential body fat, enhanced at the last stage by a combination of extracellular dehydration and carbohydrate loading, to achieve maximum muscular definition and vascularity, as well as tanning to accentuate the contrast of the skin under the spotlights. Bodybuilders may use anabolic steroids and other performance-enhancing drugs to build muscles.

Dieting is the practice of eating food in a regulated and supervised fashion to decrease, maintain, or increase body weight, or to prevent and treat diseases, such as diabetes. A restricted diet is often used by those who are overweight or obese, sometimes in combination with physical exercise, to reduce body weight. Some people follow a diet to gain weight. Diets can also be used to maintain a stable body weight and improve health.

Aerobic exercise

Aerobic exercise is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. "Aerobic" means "relating to, involving, or requiring free oxygen", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time. What is generally called aerobic exercise might be better termed "solely aerobic", because it is designed to be low-intensity enough so that all carbohydrates are aerobically turned into energy.

Physical fitness state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities

Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.

Basal metabolic rate (BMR) is the rate of energy expenditure per unit time by endothermic animals at rest. It is reported in energy units per unit time ranging from watt (joule/second) to ml O2/min or joule per hour per kg body mass J/(h·kg). Proper measurement requires a strict set of criteria be met. These criteria include being in a physically and psychologically undisturbed state, in a thermally neutral environment, while in the post-absorptive state (i.e., not actively digesting food). In bradymetabolic animals, such as fish and reptiles, the equivalent term standard metabolic rate (SMR) is used. It follows the same criteria as BMR, but requires the documentation of the temperature at which the metabolic rate was measured. This makes BMR a variant of standard metabolic rate measurement that excludes the temperature data, a practice that has led to problems in defining "standard" rates of metabolism for many mammals.

Stationary bicycle device with saddle, pedals, and some form of handlebars arranged as on a bicycle, but used as exercise equipment rather than transportation.

A stationary bicycle is a device used as exercise equipment. It includes a saddle, pedals, and some form of handlebars arranged as on a (stationary) bicycle.


The sit-up is an abdominal endurance training exercise to strengthen and tone the abdominal muscles. It is similar to a crunch, but sit-ups have a fuller range of motion and condition additional muscles.

Body for Life (BFL) is a 12-week nutrition and exercise program, and also an annual physique transformation competition. It was created by Bill Phillips, a former competitive bodybuilder and owner of EAS, a manufacturer of nutritional supplements. It has been popularized by a bestselling book of the same name.

Calorie restriction, caloric restriction, or energy restriction, is a dietary regimen that reduces calorie intake without incurring malnutrition or a reduction in essential nutrients. "Reduce" can be defined relative to the subject's previous intake before intentionally restricting calories, or relative to an average person of similar body type. Commonly consumed food components containing calories are carbohydrates, proteins and fat.

Underweight Classification of human body weight

An underweight person is a type of person whose body weight is considered too low to be healthy. Underweight people have a body mass index (BMI) of under 18.5 or a weight 15% to 20% below that normal for their age and height group.

Gluteal muscles pictures

The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation and internal rotation of the hip joint.

Abdominal exercises are those that affect the abdominal muscles.

Electrical muscle stimulation Use of electricity to involuntarily contract muscle

Electrical muscle stimulation (EMS), also known as neuromuscular electrical stimulation (NMES) or electromyostimulation, is the elicitation of muscle contraction using electric impulses. EMS has received an increasing amount of attention in the last few years for many reasons: it can be utilized as a strength training tool for healthy subjects and athletes; it could be used as a rehabilitation and preventive tool for partially or totally immobilized patients; it could be utilized as a testing tool for evaluating the neural and/or muscular function in vivo; it could be used as a post-exercise recovery tool for athletes. The impulses are generated by a device and are delivered through electrodes on the skin near to the muscles being stimulated. The electrodes are generally pads that adhere to the skin. The impulses mimic the action potential that comes from the central nervous system, causing the muscles to contract. The use of EMS has been cited by sports scientists as a complementary technique for sports training, and published research is available on the results obtained. In the United States, EMS devices are regulated by the U.S. Food and Drug Administration (FDA).

General fitness training works towards broad goals of overall health and well-being, rather than narrow goals of sport competition, larger muscles or concerns over appearance. A regular moderate workout regimen and healthy diet can improve general appearance markers of good health such as muscle tone, healthy skin, hair and nails, while preventing age or lifestyle-related reductions in health and the series of heart and organ failures that accompany inactivity and poor diet.

Sports nutrition is the study and practice of nutrition and diet with regards to improving anyone's athletic performance. Nutrition is an important part of many sports training regimens, being popular in strength sports and endurance sports. Sports Nutrition focuses its studies on the type, as well as the quantity of fluids and food taken by an athlete. In addition, it deals with the consumption of nutrients such as vitamins, minerals, supplements and organic substances that include carbohydrates, proteins and fats.

Body shape

Human body shape is a complex phenomenon with sophisticated detail and function. The general shape or figure of a person is defined mainly by the molding of skeletal structures, as well as the distribution of muscles and fat. Skeletal structure grows and changes only up to the point at which a human reaches adulthood and remains essentially the same for the rest of his or her life. Growth is usually completed between the ages of 13 and 18, at which time the epiphyseal plates of long bones close, allowing no further growth.

Weight management

Weight management is the phrase used to describe both the techniques and underlying physiological processes that contribute to a person's ability to attain and maintain a certain weight. Most weight management techniques encompass long-term lifestyle strategies that promote healthy eating and daily physical activity. Moreover, weight management involves developing meaningful ways to track weight over time and to identify ideal body weights for different individuals.