Muscle toning: getting that chiseled look - KGWN –Cheyenne, WY– Scottsbluff, NE News,Weather, Sports

By Barbara Kunz, Ph.D., Staff Writer, myOptumHealth

Content provided by
 

Men generally like to build muscle while women prefer to "tone" their muscles. Toning involves making the muscles firmer and more defined - not bulkier. But, the two strategies are really very much the same. Men simply bulk up more than women when they lift weights. This is because they have more testosterone, a hormone needed to build muscle mass.

What is toning?

Toning has become a catchall term for "muscle conditioning." It means having defined muscles that are firm to the touch. Improving your muscular endurance or strength will help to tone your muscles. If you are overweight, you will need to slim down too.

There are two components to toning:

1. Building muscle
2. Losing any surrounding fat

Muscles can be trained individually with machines, free weights or calisthenics at a health club or at home. If you are new to toning, you can work with an instructor to make sure you use the correct form, alignment and technique.

Spot training will not work, though, if you are trying to lose fat that is hiding your muscles. Belly fat isn't converted into muscle when you do sit-ups, for instance. Sit-ups done correctly will build your abs, but you may have to lose weight overall to make your new abs stand out.

Who should consider toning?

Toning should be part of any exercise program. People begin to lose muscle mass fairly rapidly as they age if they don't use and condition muscles regularly. If you haven't been exercising or are overweight, though, check with your doctor before you start.

A toning workout can help you build up strength. Your routine may include daily walks, stretching, floor work and some low-weight resistance exercises. Repetitive motion exercises can also put you on the right track to get those muscles moving. Resistance training can be part of your workout, too. You don't have to be a weight trainer to know that we all rely on our muscles for daily activities.

I'm ready! Where do I start?

Before you join a gym or buy costly equipment, start with a few toning exercises three times a week for one month. Start slowly by walking regularly to build up your strength and endurance. Then, increase your activity when you feel ready.

If you decide that toning is right for you, consider joining a class. Group activities are fun because you can socialize while you exercise. You'll get to work with weights and perhaps some new "toys" during your class, such as stretch bands.

If you take care of your muscles today, you will not only look and feel better, but it may help you to live independently for a longer time.

View the original Muscle toning: getting that chiseled look article on myOptumHealth.com 

• Centers for Disease Control and Prevention. Growing stronger - Strength training for older adults.

• American Council on Exercise. Exercise library.