Toning exercises
Encyclopedia
Toning exercises are physical exercises that aim to develop a physique with a large emphasis on musculature. In this context, the term toned implies leanness in the body (low levels of body fat), and noticeable muscle definition and shape, but not significant muscle size ("bulk") – the body should appear tight but not big.
The notion of specific exercises to improve tone is criticized on the basis that exercises can decrease fat or increase muscle (muscle hypertrophy
), but cannot otherwise improve tone. Medically, healthy human muscle is usually tight, due to tonus
– loose flesh is due to the presence of fat, not due to loose muscles. Further, spot reduction
of fat cannot be achieved by exercise, and thus one cannot preferentially tone a particular body part (reduce fat in that area) by exercising it, though one can preferentially build muscle.
Appearing "toned" is a common fitness goal, particularly associated with women, and loose triceps are frequently a target – see bingo wings
.
This conventional wisdom
is criticized as poor-quality exercises; rather, what is advocated by experts is an exercise routine involving resistance training (weight lifting), to build muscles (and raise metabolism); cardiovascular exercise, to burn calories; and proper nutrition, to reduce extra calories (reducing fat) and provide sufficient nutrition for muscle growth. The primary requirement for looking toned is obtaining low body fat, as it is fat that creates loose flesh.
Realistic expectations the effects of exercise are also advocated, and it is generally very difficult for women to develop large musculature, even using heavy weight, due to low levels of testosterone.
The notion of specific exercises to improve tone is criticized on the basis that exercises can decrease fat or increase muscle (muscle hypertrophy
Muscle hypertrophy
Muscle hypertrophy is an increase in the size of muscle cells. It differs from muscle hyperplasia, which is the formation of new muscle cells.-Hypertrophy stimuli:A range of stimuli can increase the volume of muscle cells...
), but cannot otherwise improve tone. Medically, healthy human muscle is usually tight, due to tonus
Muscle tone
In physiology, medicine, and anatomy, muscle tone is the continuous and passive partial contraction of the muscles, or the muscle’s resistance to passive stretch during resting state. It helps maintain posture, and it declines during REM sleep.-Purpose:Unconscious nerve impulses maintain the...
– loose flesh is due to the presence of fat, not due to loose muscles. Further, spot reduction
Spot reduction
Spot reduction refers to the belief, long viewed as a myth, that fat can be targeted for reduction from a specific area of the body. There is a common view, although many people believe that view is misguided, that it is possible to achieve spot reduction through exercise of specific muscles in...
of fat cannot be achieved by exercise, and thus one cannot preferentially tone a particular body part (reduce fat in that area) by exercising it, though one can preferentially build muscle.
Appearing "toned" is a common fitness goal, particularly associated with women, and loose triceps are frequently a target – see bingo wings
Bingo wings
The anthropometry of the upper arm is a set of measurements of the shape of the upper arms. Large, saggy flaps of skin under the arm are colloquially known as bingo wings, after the phrase was popularised by the comedy television program Bo' Selecta!.The principal anthropometry measures are the...
.
Exercises
Exercises popularly believed to improve tone are primarily weight lifting with high repetitions and low resistance (low weight), particularly with long rests.This conventional wisdom
Conventional wisdom
Conventional wisdom is a term used to describe ideas or explanations that are generally accepted as true by the public or by experts in a field. Such ideas or explanations, though widely held, are unexamined. Unqualified societal discourse preserves the status quo. It codifies existing social...
is criticized as poor-quality exercises; rather, what is advocated by experts is an exercise routine involving resistance training (weight lifting), to build muscles (and raise metabolism); cardiovascular exercise, to burn calories; and proper nutrition, to reduce extra calories (reducing fat) and provide sufficient nutrition for muscle growth. The primary requirement for looking toned is obtaining low body fat, as it is fat that creates loose flesh.
Realistic expectations the effects of exercise are also advocated, and it is generally very difficult for women to develop large musculature, even using heavy weight, due to low levels of testosterone.