Workout Routines for Toning

Mix and match these exercises to create great workout routines for
toning, which comes from building muscle and losing fat. This will
require aerobic exercise, strength training, and a healthy diet.
As cyclists, most of us are probably already pretty fit. At least our
bodies look ok. I mean, we typically aren't obese. But, we all have
that "trouble area" on our bodies, where the fat seems to go first and
leave last. Maybe it's our hips, butt, thighs, or abdomen. That's
where workout routines for toning come in.
If you have trouble with storing fat in your stomach, it isn't going
to help much simply to do hundreds of crunches each and every day. The
muscle is probably tone, but you can't see it through the fat.
We need to perform aerobic exercise to burn fat, with some anaerobic
thrown in for variety. Additionally, we need light strength training
targeted to all of our muscles, not just a single group. This is what
defines workout routines for toning.
So, here we go...
Warmup
You always want to complete a 10 – 20 minute aerobic warmup in the low
aerobic heart rate zone (about 60% maximum heart rate). This gets your
body ready for exercise and will help you to avoid any muscle strain
when it comes to the strength portion of these workout routines for
toning.
Strength
Studies have shown that completing the strength portion of your
workout routine first can increase your metabolism and help burn
calories at a much higher rate during your aerobic workout.
I like to perform either upper body or lower body exercises combined
with core exercises. This way I can workout every day without
overdoing any particular muscle group. The core can be worked daily as
part of your workout routines for toning.
I also like to move directly from one exercise to another without much
rest, typically referred to as a circuit. This keeps my heart beating
close to the aerobic level. I do three circuits and vary the exercises
in all three. In other words, I rarely do 3 sets of 10 as I typically
will only complete one set of any exercise. This keeps it interesting.
Finally, I don't like to go to the gym so prefer my exercises to be
with body weight, exercise ball, exercise bands, yoga, or light
dumbbells. I like to select compound vs. isolation exercises to get
the best bang for my buck. Workout routines for toning do not need to
include heavy weight.
Choose 3 or 4 exercises for each circuit and perform 3 circuits.
Perform as many reps as you can comfortably complete. Remember the
cardio workout is yet to come so don't blow yourself out. You can do a
full-body workout, just pay attention to your body and allow
appropriate recovery between workouts of the same body part.
Cardio
Now, let's hop on the bike for 20 – 30 minutes of cardio. Choose
between aerobic and anaerobic depending on how rested you are. You
probably want to skip days between anaerobic workouts to ensure full
recovery. If you feel tired, always stick with the aerobic workout, or
skip the entire day's workout if necessary.
Aerobic
Simply spin in the aerobic training zone for the duration. I like to
stay near the high-end of the zone for maximum effect.
Anaerobic
Complete 3 – 6 anaerobic interval sets pushing your heart rate to 80%
of maximum or more for at least 30 seconds. Follow each interval with
a rest period of at least 1 minute. Ensure your heart rate has
descended to the aerobic level before starting the next interval.
Cooldown
Always follow your workout with 5 – 10 minutes on the bike (or other
aerobic activity) in the low aerobic zone.
Stretching
Perform your stretching routine immediately after your workout if
possible. This will give you maximum flexibility while your muscles
are still warm and pliable. They will tense up if you just go crash on
the couch. Stretch to the point just before discomfort and hold each
for at least 30 seconds.
Diet
You will want to consume some carbohydrate and protein immediately
after your workout to replenish your system. Follow that with a
healthy meal within 3 hours.
Try to eat whole fresh foods as much as possible and stay away from
fried foods and processed sugar. This advice applies all the time, not
just after a workout.
This workout routine, coupled with a healthy diet, will tone your
body. Complete it at least 3 times a week during the off season and
once or twice when you are riding consistently.