Best Way To Build Muscle: Strength and Tone

FORMS OF EXERCISE TO INCREASE MUSCLE STRENGTH

There are a variety of different exercise regimes that help to increase muscle strength and muscle tone, as well as anaerobic fitness. One of the most popular ways is to work out using the weight-training machines in a gym. Unlike aerobic exercises, weight-training exercises are not classified in terms of impact. Some examples of different forms of exercise which you will find will be the best way to build muscle strength and tone are as follows: 

Floor exercises

Examples: Push-ups, chin-ups, sit-ups, knee bends, chair dips, trunk lifts, leg lifts, heel raises.

Floor exercises designed to build strength and endurance; work can be increased by adding resistance (a partner’s hand pushing down on the back during a push-up). 

Pylometrics

Examples: Squat jumps, hops.

Explosive movements designed to increase power; in excess they can lead to knee problems. 

Free weights

Examples: Biceps curls, triceps extensions, military presses.

Raising and lowering free weights isolates and overloads specific muscles. 

Fixed weights

Examples: Any fixed resistance machines in a gym.

Working on fixed-weight machines isolates and overloads specific muscles. 

Isokinetics

Examples: Arm/leg flexion, arm/leg extension.

Trying to resist an external force; arm flexion involves trying to lift the arms as a partner holds them down.  

Yoga

Examples: Asanas such as the Warrior.

Holding a static pose. 

Recommended Body-Fat Percentages

Doctors have established recommended percentages of body fat for both men and women. Obesity (an excessive amount of body fat) is thought to pose a serious threat to health. 

AMOUNT OF FAT

MEN

WOMEN

 

Low

6-10% fat

14-18% fat

Optimal

12-17% fat

19-22% fat

Moderate

18-20% fat

23-30% fat

Obese

Greater than 25% fat

Greater than 30% fat

   

 

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