Workouts for a toned body
A toned body provides more strength, energy and flexibility, and can decrease the risk of developing certain diseases such as diabetes and heart disease. With toning the muscles comes a reduction of body fat and weight. The reduction of weight on the body's frame consequently results in improved overall health by benefiting the heart, the joints, and the skeletal system.
The benefits of toning your body
* Increased stamina and a decrease likelihood of disease.
* Muscle toning leads to a reduction in body fat and weight
* Improved posture
* Improved mental health
* Greater alertness at work
* A more enjoyable lifestyle
Toning exercises are physical exercises that are used with the aim of developing a physique with a large emphasis on musculature. The term toned implies leanness in the body with low levels of body fat, noticeable muscle definition and shape, but not significant muscle size.
Workouts for lower body
1. Resistance Training
Squats are considered a vital exercise for increasing the strength of the lower body muscles as well as developing core strength. The primary agonist muscles used during the squat are the quadriceps, the adductor and the gluteus.
Deadlift builds core stability and gripping strength, builds power in almost every muscle in your lower body. Because the deadlift trains the posterior chain, it helps to prevent injury in muscle groups that are typically ignored.
2. Running and jogging are good for your calves and thighs. Because they're weight-bearing exercises, they strengthen bones to help protect against osteoporosis. They are high-impact activities, so they may be jarring on your joints. So start off slow, especially if you're overweight.
3. Walking is the kinder, gentler cousin of running and jogging. It helps build muscular strength and endurance in your legs and torso, contributing to the toning and tightening of your lower body, midsection and builds stronger bones. At the same time, it puts less stress on your joints.
4. Biking, playing football are great for your leg muscles like quadriceps, hamstrings, and calves. You can challenge yourself on a stationary bike by adjusting the resistance. Football increases muscle, bone strength and improves health due to shifts between walking, running and sprinting.
Workouts for upper body
1. Resistance Training
a. Bench Press
The bench press is a core fundamental exercise for developing upper body strength. It works your pectorals, anterior deltoids, triceps and latissimus dorsi. You just can't develop the same upper body with any other exercise.
b. Shoulder Press
The shoulder press focuses primarily on two portions of the deltoids, or shoulders but your trapezius, triceps and rotator cuff muscles all have to work in conjunction with your shoulders for this exercise to be done.
2. Swimming is good for everything above your waist. Pulling against the water provides resistance for your arms. Doing freestyle, backstroke, or butterfly uses the deltoids in your shoulders and pectoral muscles in your chest. 3. Playing Cricket, Tennis, Slamming or lobbing a ball works your arms. Your forehand swing is also good for your chest, and your backhand for your shoulders. Another advantage is that while not primarily aerobic, these can still help burn calories along with fat.
4. Basketball also builds your strength and speed, plus your shoulders benefit when you shoot hoops. Bowling can make you stronger too. It develops your forearm muscles, your shoulder and leg muscles also. You should also do a total-body workout so you exercise the side of your body you don't bowl with.
Workouts for total body and core
1. Yoga and Pilates, these popular total-body workouts help you strengthen your "core," the area through your back and abdomen which are needed for many activities. Some yoga poses can also benefit your leg muscles and upper body.
2. Kickboxing is an excellent way to tone your total body and helps to lose weight from your thighs and butt. Dancing strengthen your core and hips too. From ballet to belly dancing, waltz to disco, any type of dance you enjoy is a good choice.
3. Playing Golf increases your heart rate and blood flow, which results in a healthy heart, enhanced brain stimulation, and improved balance. Bonus is, you may even live longer. In one study, golfers' average life expectancy was 5 years longer than other people's.
4. The elliptical trainer gives your thigh and butt muscles a rock-solid workout. Hold on to the push-pull resistance handles and you'll also strengthen your upper body, including your back and arms. The gliding motion is much easier on your joints than running even while it burns fat.
You can expect to lose between one and two pounds a week by doing efficient exercises and controlling your diet. Done correctly, you may be able to get toned in a month, but keep in mind that for most people, it is more realistic to start to see results in six to eight weeks.
Written by Shamima Akhtar Tulee
Fitness consultant and Owner of Combat Gym