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'''Toning exercises''' are [[physical exercises]] that are used with the aim of developing a [[physical attractiveness|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"). |
'''Toning exercises''' are [[physical exercises]] that are used with the aim of developing a [[physical attractiveness|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"). |
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Research and basic anatomical knowledge |
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.<ref name="waehner">Waehner, Paige. [http://exercise.about.com/cs/weightloss/a/toning.htm Can You Really 'Tone' Your Body?]</ref> The size of the muscle can change, as can the amount of fat covering the muscle, but the 'shape' cannot. |
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The words "tone" and "toning" can be misleading as they suggest that [[spot reduction]] is possible, which it is not. More accurate descriptions are "muscle building" and "fat loss." |
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Appearing "toned" is a common fitness goal, particularly associated with women. |
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== Exercises == |
== Exercises == |
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Exercises popularly believed to improve tone are primarily [[Weight training|weight lifting]] exercises performed with high repetitions and low resistance (low weight), with short rest periods. |
Exercises popularly believed to improve tone are primarily [[Weight training|weight lifting]] exercises performed with high repetitions and low resistance (low weight), with short rest periods. |
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This [[conventional wisdom]] is however criticized as poor-quality and inefficient.<ref name="waehner" /> What is advocated is an exercise routine involving |
This [[conventional wisdom]] is however criticized as poor-quality and inefficient.<ref name="waehner" /> What is advocated is an exercise routine involving: |
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* [[Strength training|resistance training]] - to stimulate muscle breakdown and repair (increasing muscle mass will raise metabolism, as muscle has a higher calorific usage than fat<ref name="waehner" />); |
* [[Strength training|resistance training]] - to stimulate muscle breakdown and repair (increasing muscle mass will raise metabolism, as muscle has a higher calorific usage than fat<ref name="waehner" />); |
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* [[cardiovascular exercise]] (particularly interval training) to burn calories; |
* [[cardiovascular exercise]] (particularly [[interval training]]) to burn calories; |
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* optimal nutrition |
* optimal [[diet (nutrition)]] to manipulate calorie intake and provide sufficient [[Human nutrition#Nutrients|nutrients]] for muscle growth. The primary requirement for looking toned is obtaining low body fat, as it is fat that creates a 'soft' look.<ref name="waehner" /> |
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==See also== |
==See also== |
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==Notes== |
==Notes== |
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{{Reflist}} |
{{Reflist}} |
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==External links== |
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[[Category:Strength training]] |
[[Category:Strength training]] |
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[[Category:Physical exercise]] |
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Latest revision as of 04:19, 3 August 2022
 | This article needs additional citations for verification. (May 2010) |
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").
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.
The words "tone" and "toning" can be misleading as they suggest that spot reduction is possible, which it is not. More accurate descriptions are "muscle building" and "fat loss."
Exercises
[edit]Exercises popularly believed to improve tone are primarily weight lifting exercises performed with high repetitions and low resistance (low weight), with short rest periods.
This conventional wisdom is however criticized as poor-quality and inefficient.[1] What is advocated is an exercise routine involving:
- resistance training - to stimulate muscle breakdown and repair (increasing muscle mass will raise metabolism, as muscle has a higher calorific usage than fat[1]);
- cardiovascular exercise (particularly interval training) to burn calories;
- optimal diet (nutrition) to manipulate calorie intake and provide sufficient nutrients for muscle growth. The primary requirement for looking toned is obtaining low body fat, as it is fat that creates a 'soft' look.[1]
See also
[edit]- Spot reduction, the fallacy that fat can be targeted for reduction from a specific area of the body
Notes
[edit]- ^ a b c d Waehner, Paige. Can You Really 'Tone' Your Body?