Toning vs. Strength Training

Hi! I know that you should allow 48 hours between strength training workouts, but what about toning workouts. I am already fairly muscular and in good shape (I was a gymnast for 13 years and I have 11% body fat), but I enjoy going to toning aerobics classes on top of strength training to build more muscle. My aerobics schedule right now is...

Tuesdays: 1 hour of kickboxing
Wednesdays : 1 hour of Pilates, 1 hour of Power Yoga, 1 hour of cardio aerobics
Thursdays : 2 hours of kickboxing
Fridays : I coach gymnastics which is also somewhat of a workout.

I feel like these classes are keeping me toned and in shape, but I would really like to continue strength training. Is there anyway I could fit it into my schedule once or twice a week? Thanks!!

[Sophos9]

Hmm..... need to think on this one.

Off the top of my head why not go for a 2 day split

Monday:
1) Squats
2) Leg Curls
3) Calf Raises (Standing)
4) Incline Bench
5) Close Grip Bench
6) Bicep Curls (dumbbell)
7) Ab Leg Raises

Saturday:
1) Military Press
2) Lateral Raises
3) Lat Pulldown
4) Seated Pulley Row
5) Tricep Pushdowns
6) Weighted Abs
7) Hyper Extensions
8) Shrugs

My only concern is your recovery time. I would be soaking up a few supplements to help me recovery like ZMA, loadsa whey protein isolate etc...

Get good sleep, eat clean and you body might enjoy it!!

Dave

[Cougar]

"Toning", as it is usually understood, is a myth. The definition and firm feel of "good muscle tone" is a combination of fat loss and muscle strength/hypertrophy; any good strength training program will supply the hypertrophy and the metabolic kick for fat loss, and good diet does the rest.

The other stuff you're doing is good for your stamina, for your cardiovascular capacity, for your metabolism, and for flexibility, but doesn't actually have much to do with muscle tone. If that's your main goal, drop some of that stuff and concentrate more on strength training.

As for your recovery, you can recover from most activity levels just so long as you eat enough. Of course, most people don't... so watch for plateaus in your progress.