Exercise that results in increased muscle size is called strength training, or toning. While toning is essential to your health --- especially during the aging process --- a balanced fitness regimen also includes aerobic exercise, according to the Cleveland Clinic. Aerobic workouts are often referred to as cardio activity, since the continuous movement during walking, swimming and other aerobic methods aids your heart strength. Cardio workouts are an essential complement to toning, since each type of exercise offers unique benefits. It is good to know the rewards of balanced exercise in order to gain the most from your physical activity.
Toning and Your Body
People who perform toning routines typically gain larger muscles and improved strength not achieved with aerobic exercise. Strength training workouts primarily include lifting weights like dumbbells or barbells or exercising with machine weights. Toning is also achieved through stretching resistance bands or with body-weight activities like squats and pullups. An additional strength benefit not gained through cardio exercise is the ability to stop a harmful reduction in muscle mass that occurs when you grow older. Workouts that add muscle size also result in increased protection for your joints, which lowers your risk for injury.
Why Cardio Matters
Aerobic exercise methods like jogging, swimming and even dancing or skating are a good complement to your toning workouts, as the continuous activity melts away the flab that covers your muscles and conceals the results of your hard work. While toning with weightlifting reduces fat, you'll burn the largest number of calories faster when you exercise aerobically. Aerobic workouts also reward you with improved sleeping habits, as well as a decreased risk to succumb to cardiovascular-related problems like high blood pressure, heart attack, heart disease and stroke.
Toning Limitations and Aerobic Balance
Even though a toning routine offers significant benefits to your physique and overall health, exercising your muscles too often may cause injury that includes deterioration. The Merck Manuals Home Edition reports that a muscle requires a minimum rest period of 48 hours in order to heal. A balanced schedule allows strength training on three days of your week for 30 minutes, whereas cardio routines are most effective when performed up to five days weekly for 40 minutes. KidsHealth.org suggests using your toning downtime to peform cardio exercise. The cardio workouts may help your weightlifting, since you'll usually gain better stamina.
Stretching and Flexibility
Injuries limit your ability to perform any workout, so consider stretching your muscles before and after regular exercise. The activity increases flexibility and often prevents muscle soreness or strain. A healthy stretch lasts about 10 seconds and is performed slowly with warm muscles. Secure your doctor's consent prior to any exercise.
References
- President's Council on Physical Fitness and Sports: Exercise and Weight Control
- Cleveland Clinic: Well-Balanced Exercise Program
- MayoClinic.com; Strength Training; Get Stronger, Leaner, Healthier; June 2010
- The Merck Manuals Home Edition; Starting an Exercise Program; September 2007
- MayoClinic.com; Aerobic Exercise: Top 10 Reasons to Get Physical; February 2011
- KidsHealth; Strength Training; May 2009
Member Comments