A comprehensive weight loss plan incorporates aerobics, stretching and strength training, according to ClevelandClinic.org. While people often neglect stretching and strength training, both components will help you build muscle, create a trim figure and tone your body. Muscle burns more calories at a resting heart rate than body fat does, so it's also helpful if you're trying to lose or maintain weight.
Benefits
In addition to the obvious benefit of aiding weight loss, regular physical activity and muscle toning exercises have significant advantages. Leading a physically active life can raise your energy level, help you sleep better and improve your mood. It also can reduce your risk of serious diseases, including diabetes, osteoporosis and cancer, according to MayoClinic.com. Strength training and stretching improve your posture, reduce your risk of injury and promote a healthy range of motion for joints, according to the American Council on Exercise.
Components
Each primary part of a complete toning workout is distinct. Aerobic exercise is the most common fitness component. It aids weight loss by burning calories and raising your heart rate. Strength training generally involves bearing weight or dealing with resistance. It also may involve using a medicine ball, fitness ball, resistance bands or dumbbells. Stretching can be a part of separate exercise activities, such as yoga and Pilates, or you can use it as a separate warm-up and cool down in a longer routine.
Recommendations
The American College of Sports Medicine, or ACSM, sets guidelines for physical activity that are applicable to all healthy adults. You should strive for a minimum of 150 minutes of moderate cardio activity or an hour of intense cardio activity each week, according to the ACSM. Additionally, the organization recommends performing two periods of strength training each week. Each strength training session should include eight to 10 exercises, as well as eight to 12 repetitions of each exercise.
Examples
Whether you work out at home or the gym, you can perform all parts of a complete and healthy toning fitness plan. For aerobics, consider running or walking on a treadmill, jogging, biking, swimming or dancing. Examples of beneficial strength training activities include sit-ups, push-ups, crunches and their variations, dumbbell rows, squats, lunges and such core exercises as the quadruped and the plank.
Tips
For the best toning results, choose strength exercises that work all your major muscle groups, including your arms, legs, chest, back and midsection, recommends the American Council on Exercise. To burn the most calories, incorporate periods of intense exercise into your usual routine--this is a process called interval training. Running, tae kwon do and rollerblading all burn more than 700 calories an hour for a 160-pound person, according to MayoClinic.com.
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