Muscle tone is the level of visibility of your muscles. Everyone has muscles
but not everyone is toned or defined which allows the muscles to be visible. Our
bodies are covered with skin which has a layer of subcutaneous fat. A body with
a high percentage of body fat will not show muscle tone. If your body fat
percentage which is higher than average, then you have to lose some your body
fat in order to improve your muscle tone. If you have a body fat percentage
which is lower than average or lean, then you have to build muscle to increase
your muscle tone.
Here
are some simple and yet fun tips to tone your muscles and to get the right ‘muscle
definition’ look:
Swim for a Strong Upper Body
Swimming laps is very good and
effective for toning your upper body. Pulling against the water provides
resistance for your arms. Doing freestyle, back stroke, or butterfly uses the
deltoid in your shoulders and pectoral muscles in your chest.
Pedal for Fit Legs
Biking is great for your leg muscles: quadriceps, hamstrings, and calves.
You can make the workout more intense by using toe clips, which let you pull
the pedal up, as well as push it down, which gives you some extra resistance.
Or challenge yourself on a stationary bike by adjusting the resistance.
Run for Your Whole Body
Like biking, running and jogging are good for your calves and thighs.
Because they're weight-bearing exercises, they strengthen bones to also 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.
It's fine to switch between walking and jogging too. That's easier on your
joints, and varying your pace (interval training) is a good challenge.
Walk for Your Joints
Walking is the kinder, gentler cousin of running and jogging. It gives you
many of the same benefits, including building strength in the leg muscles and
stronger bones. At the same time, it puts less stress on your joints. If
your ultimate goal is to run a mile, walking is definitely a good start.
Pilates and Yoga for Core Strength
These popular total-body workouts help you strengthen your ‘core,’ the area
through your back and abdomen. .These muscles are needed for many activities.
Some yoga poses and stretches can also benefit your calves and other leg
muscles.
Bowling for Arms
Bowling can make you stronger. Many bowlers see their forearm muscles
develop; bowling balls weigh up to 16 pounds. It can also work your shoulder
and leg muscles.
Tone Up Your Arms With Tennis
Slamming or lobbing a ball over a net works your arms. The ‘forehand swing’
is very effective to tone your chest muscles, and your ‘backhand swing’ for
your shoulders. Tennis has another advantage: It's aerobic, so you can burn
lots of calories along with the fat!
Team Sports for Legs
Soccer
keeps you moving and is great for your gluteus muscles and for your legs. You
get stronger to sprint and to kick. Basketball also builds your strength and
speed, plus your shoulders benefit when you shoot hoops!
Mix It Up on the Elliptical Trainer
By fusing the motions of stair climbing and cross-country skiing, the popular
elliptical trainer gives your thigh and gluteus (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. Best of all, you can
do it inside, rain or shine!
Dance for Core, Hips, and Legs
Most types of dancing strengthen your core and hips. From ballet to belly
dancing, waltz to disco, any type of dance you enjoy and do regularly and
vigorously, is a good choice to keep you fit .
