Muscle Tone

It's not uncommon to overhear the occasional person engaged in resistance training state that their goal is to develop muscle tone, rather than muscle size or muscle strength. And, more often than not, it is a woman striving to achieve muscle tone rather than a man, given our conventions of what is considered to be a desirable body type for women. For the most part, women "don't want to get big," they "just want to get toned." But what is muscle tone? Can you achieve muscle tone without getting big muscles? Keep reading to learn the honest truth about muscle tone.

What is Muscle Tone?

There are really two definitions for muscle tone. There is the actual true, physiological definition, and the popular, conventional definition.

The Actual Definition of Muscle Tone

Muscle tone, also known as muscle tonus or residual muscle tension, is an unconscious low level contraction of your muscles while they are at rest. Essentially, muscle tone is what makes your muscles still feel somewhat firm while you are resting and not intentionally tensing them. You know how your muscles feel much firmer when you intentionally tense them? And how you feel a decrease in firmness the less you tense (i.e. contract) them? Well, that small remaining amount of firmness that you feel in your muscles when they are completely relaxed, with no intentional tensing, is your muscle tone.

Running Program for Absolute Beginners

Congratulations! You’ve tackled the first major step toward a new, healthier you.  Just by clicking on this article, you’ve told yourself that becoming a runner is possible, and you’re right! Our Running Program for Beginners will help you take baby steps toward reaching your goals. The beginner’s running program, below, is  designed for those with absolutely no running experience.  But, it is always a good idea to check with your doctor before starting any new exercise program. Once you get the go-ahead to start the program, pull that hair back, lace up those shoes, and let’s get started!

This beginners’ program combines cardiovascular fitness activities with strength training exercises to help your body build both strength and endurance, as well as prevent injuries. You’ll notice that during the first few weeks of this beginner’s running program, you won’t be running at all. By starting out with a fast-paced walk, you’ll allow your body the time it needs to adapt to your new fitness routine. Follow the schedule below and you’ll be a runner before you know it.Running Program for Absolute Beginners:

Looking for more tips? Review our Running Tips for Absolute Beginners.

Cardio Walk (CW): During your cardio walks, you will walk at a fast pace, while keeping your arms at chest level and swinging them front to back–just as when running. We call this a cardio walk because of its cardiovascular and fat burning benefits. This walk is also designed to move you progressively into running. Find the right walking and running shoes here.

Strength Training (ST): On strength-training days, you’ll follow a method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or your own body weight. Strength training sessions are designed to impose increasingly greater resistance, which in turn stimulates development of muscle strength to meet the added demand. You can find, both home and gym, strength training routines on SkinnyMs.com..

Mile (M): As you increase your fitness levels, the distance of your cardio workouts will increase. Wherever you notice a number, followed by an ‘M’, in the schedule, you should cover as many miles in your workout as the number dictates. The GymBoss Interval Timer is the perfect companion for Skinny Ms. Runner’s coach.

Cross Training: Cross is a type of training that incorporates various forms of exercise or a combination of one or more. Some examples of Cross Training: aerobics, bicycling, brisk walking, jogging, skating, snow skiing, weight lifting, swimming and walking.

Download your copy of the Running Schedule for Absolute Beginners. It’s FREE!

 

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Does your fitness program need a jumpstart? Try our 6 Week Emergency Makeover Program. Or, you might like our new eBook Bundle Package.

Source:- http://skinnyms.com/running-program-for-absolute-beginners/

Fitness & 

Fitness Challenge: Abs and Glutes

If you’d love to feel more toned, but you don't have time to hit the gym, you can do simple exercises on your own to get results.

"It only takes a few minutes, three times per week, to keep your abs and glutes looking their best -- no gym membership required," says Joan Pagano, fitness consultant and author of Strength Training Exercises for Women.

She offers these moves that target your abs and glutes.

Slideshow: The 7-Minute Workout

Work Your Abs: How to Do Bicycle Crunches

Do this move along with a 30-minute cardio workout three times a week (beginners can take three brisk 10-minute walks, working up to a 30-minute workout), and you’ll whittle your waistline.

"The bicycle crunch engages all four abdominal groups," Pagano says. "Instead of doing three different exercises, [you] can get the same results with one." Here's how to do it:

1. Lie on your back, bend your knees, and raise your legs until your knees are over your hips, calves are parallel to the floor, and feet are in the air.
2. Cradle your head in your hands and tighten your abs as you lift your head and shoulders off the floor.
3. Exhale and twist your left shoulder toward your right knee while extending your left leg.
4. Inhale and return to the start position, keeping your head and shoulders elevated off the floor.
5. Do 20 times, then repeat on the other side.

Work Your Glutes: How to Do Squats

Squats will strengthen your glutes, the large muscles in your buttocks. Not only will you look great in a pair of jeans, but this move will improve your strength, posture, and balance, too.

How to do it:

1. Stand in front of a chair, facing away from the chair, feet parallel and hip-width apart, and bend slightly forward from the waist.
2. Keeping your spine straight, inhale and lower your body toward the chair as if you were going to sit down.
3. Touch the edge of the chair with your glutes (but do not sit), keeping your knees over your ankles.
4. Exhale, squeeze your glutes, and return to the start position.
5. Repeat 10 to 12 times.

Source:-  http://www.webmd.com/fitness-exercise/features/fitness-challenge-abs-and-glutes