Here are some toning tips for your fitness toolbox in no particular
order. Mix-n-match. Read one a day. Have fun!
Tip 1 - Tummy Toner - In addition to your toning workout, eat smaller
portions. Your stomach is only about as large as your fist. So no need
to stuff yourself with a large plate full of food.
Tip 2 - Try a Trainer - Get advice or help from a trainer from time to
time. Some online trainers are pretty affordable like around $2 week at
eDiets.com. Or search your favorite online engine for free fitness
forums and chat away.
Tip 3 - Posture Practice - Practice improving your posture daily, no
matter whether you are sitting at your work desk, sitting at home in
the family room or at the table, or standing and walking.
Tip 4 - Variety - Vary your toning routine during the week. Alternate
days that you do cardio work on days when you don't do your toning
Strength Training for Women by Joan Pagano
Tip 5 - Routine - Also vary your routine. Research shows that a body
can adapt to the same routine over a 4- to 6-week time frame. When you
vary the routine, the body works harder, trying to adapt once again. At
least increase the intensity or amount of sets you do. But "change"
Tip 6 - Warm Up - Don't forget to warm up with some stretches before
diving into your toning exercises in both cardio and strength training.
You only need about 5 to 8 minutes. And target the muscle groups that
you'll be using. What is "WARM-UP" -A warm-up period helps your body by
passing along lots of blood, full of nutrients, to areas that are about
to be exercised, resulting in the warming up of the muscles and the
lubrication of the joints. No matter whether you are working out at
home, in a fitness center or outdoors, regardless of weather, you need
to warm up before beginning all exercise activities in order to prepare
your body for your workout. So improve your performance and reduce your
risk of injury with a warm-up period.
What is "COOL-DOWN" - The period of 5 to 10 minutes at the end of your
workout is the cool-down period. It allows time to lower your heart
rate before you dash back off to work or other activities after your
workout sessions, and reduces your risk of muscle soreness and injury
that could come from your workout. This cool-down period should include
5 minutes of cardio exercise like stationary biking or walking, and
should proceed at a reduced pace from your previous exercise
activities. At the end, you should focus on about 5 minutes of slow,
focused stretching, when your breathing goes back to where it was
before your workout.
Tip 7 - Get a Grip - When using weights, hold them firmly yet
comfortably, not tight, raising your blood pressure in the process.
Tip 8 - Un-Lock - Remember not to lock your knees or your elbows while
working out. Don't place undo stress on them.
Tip 9 - Turtle Moves - Remember who won Aesop's famous race and go slow
and steady, especially with any equipment and machines you are using.
For example, avoid having machine weights slam back into position at
Tip 10 - Focus -From Aesop to the old Kung-Fu movie, here's a tip:
focus on the muscle group you are working on during your workout,
Grasshopper. Look at a wall if necessary, to maintain your
concentration and proceed slow and steady.
Tip 11 - Journal - Keep a diary, journal or some type of record of your
progress. Note which exercises you're using for which muscle groups,
the number of repetitions and intensity. Track your diet here, too, if
you'd like. Then set goals for yourself and update them regularly.
Tip 12 - Attention - Stand up straight! Chest out and up. Shoulders
back. Keep good posture.
Tip 13 - Breath - At first it's difficult to monitor everything. But
once you learn your routines, remember to exhale when lifting. Inhale
when returning back to the beginning position.
Tip 14 - R&R - Don't forget that "All work and no play…" saying. Rest
and relax. Work different muscle groups on alternate days.
Tip 15 - NO Hiding! - Psst - Some of the most difficult-to-shed fat is
hiding under your belly button. Even though you may have strong abs, no
one will see them if the overlying tissue is fat. Ugh! Time to hit the
crunches and leg raises.
Hatha Yoga Illustrated by Martin Kirk
In conclusion, to get the toned body you desire, you need a regularly
scheduled combination program of aerobic exercises, strength training,
and good, healthy eating habits. A good place to begin is with your
healthcare provider for the latest information about a well-balanced
dietary and exercise plan to begin your strategic toning today.
Tags: abs aerobic balance cardio health muscle strength stress training weights