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The term toning is a word that has been circulating the fitness industry like a newest trend. The arguments associated with the concept of "toning" often stems from various factors, including misconceptions, unrealistic expectations, and societal pressures. To make sure the proper information is given to all of our athletes and followers, we will discuss these few factors that cause some professionals and others to find toning infuriating.
Firstly, the term “toning” can mislead you and give you a misconception of what it really means. The term "toning" is often used in fitness and wellness contexts to imply the development of lean muscles and a more defined physique, typically through targeted exercises and dietary changes. However, the concept of "toning" can fuel the myth that there are specific exercises or techniques that can miraculously "tone" certain body parts without significant changes in overall body composition. Myself as a professional in the industry would often get into a discussion or debate with family and friends regarding toning and losing weight around certain body parts. Like, there are no specific exercises to lose facial fat or neck fat. Such misleading concepts will steer many individuals into the wrong expectations and often will not get the results they hoped for. Secondly, the term “toning” can bring unrealistic expectations to individuals. Many individuals may become frustrated with the idea of "toning" because they have the wrong expectations about what it entails and what results they can achieve. Also, this is often the realization of their body composition, the hard truth, and effort that will come to attain the “tone” physique. In a way, we can blame the media for what standards they put for toned bodies which often create unrealistic standards that can be difficult, if not impossible, for many people to attain, leading to frustration and feelings of low self esteem. Lastly, we find the term “toning” infuriating because it tends to make individuals lose their focus on what is truly important when it comes to our overall well-being. Toning will lead you to focus on overall appearance over better health. The emphasis on "toning" can sometimes prioritize aesthetic goals which may not be the necessary outtake for all individuals. This can be frustrating for individuals who prioritize their physical and mental health over achieving a specific appearance. We are all built differently and all have different capabilities when discussing better health and fitness. This is why professionals in the industry must do a better job educating and advocating individuals on functional training and self-acceptance to better help them achieve their goals. Overall, the frustration with "toning" often stems from a combination of unrealistic expectations, societal pressures, and a lack of understanding our differences and being knowledgeable on functional training. It's essential for individuals to focus on holistic approaches to health and wellness that prioritize self-acceptance, realistic goals, and evidence-based practices. -Coach Andy Louis
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The body is meant to function as a unit, therefore it has developed a system in which it can functionally operate to either stabilize, endure, push, pull, or stretch when doing certain movements. When we break it all down, the body will always need to have both concentric and eccentric strength to properly function. Those who are lacking in either of them will have it show in their fundamental movement patterns. We tend to always have misconceptions when discussing concentric and eccentric based strength training. We also find a lot of individuals developing asymmetry in muscular strength which in turn distorts their physique and performance. So first, let's break down the terms "concentric" and "eccentric" to better understand their roles in strength training.
Concentric Muscle Contractions are when muscles shorten as it contracts against resistance. It is commonly referred to as flexing. For example, during a chin up, the concentric phase is when you lift your body weight off the ground to pull yourself up bringing the upper chest to the bar which would then primarily contract the lats, rhomboids, biceps etc… The eccentric muscle contraction phase would control movement on the way down to where you started, lengthening the muscles as they resists against your body weight. While both concentric and eccentric contractions are important for overall muscle strength, balance and development, eccentric strengthening often receives less attention despite its significant benefits. Here at SPU we have many reasons why we implement eccentric strength training in our athletes program. Firstly, eccentric strength training helps stimulate muscle growth and pure strength. The eccentric contractions can generate greater force compared to concentric contractions, leading to greater muscle damage and subsequently greater muscle growth and strength when properly recovered. During the hypertrophy phase for an athlete of the appropriate age, we tend to put some form of eccentric strength movements to help them gain some lean muscle mass in the off-season. Secondly, eccentric strength training helps with the root cause of injuries and treating symptoms. By putting the joints through certain stress, it helps improve the athletes’ joint stability, reducing the risk of injuries, particularly in activities involving deceleration or sudden changes in direction. Lastly, eccentric strength training can easily help with improving functional strength. Many everyday movements involve eccentric muscle actions, such as lowering oneself into a chair or descending stairs. Strengthening the muscles eccentrically can improve performance and efficiency in these activities. As we age, eccentric strength becomes much more valuable. With cases of post surgeries, eccentric strength training is often used in rehabilitation programs to ensure a safe recovery. In all, we can not neglect the importance of eccentric strength training because it helps with the basis of fundamental and functional movements more than just focusing on training concentric movements. -Coach Andy Louis |
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