Dry land toning

I would say it depends and is hard to answer although I would probably start with medium. Here is a good website for resistance bands that has several colors that might be worth checking out: www.ironwoodyfitness.com/index.html

I especially enjoyed Fortress eschewing weights in favor of supermans on a pilates ball. :bolt: Ha! I didn't start lifting seriously until 2009. But holding a perfect superman streamline on a yoga ball takes tremendous core strength. Not sure how long I could do it now.

Instead of using the ball you can plant your elbows there in place and balance on your hands.

What does "toning" even mean? You can build muscle by thickening existing fibers or adding new fibers (I think) (hypertrophy), you can lose muscle through not using them (not sure if if you can loser fibers or it's just your existing fibers shrink in diameter) I think you have to test all 3... you can build strength, power, or endurance. Strength (how much you can lift in 1 hit) is usually built up through weights Endurance is how long you can use the muscle... this is typically what you get by being the water. But you can get higher resistance through cords. This is what you'd be doing for a long time, I don't have exact numbers, but probably for at least a minute. Power is "quick strength"... explosiveness. This to me is the best thing to train with resistance bands. I'm not a strength coach, but from my experience doing sprint bouts with coords for either less than 30 sec/ 15 reps is good for building explosive power.

Here we go. As far as I'm concerned, "toning" does not exist, and I'd happily rethink my position if someone finds a scientific explanation for what "toning" is supposed to be. Mike Robertson (has a masters degree) wrote the following: There’s nothing more annoying than watching someone perform endless sets of calf raises or tricep kickbacks in an effort to “tone” a muscle group. As I’ve mentioned numerous times before, there’s no such thing as toning. When you’re training, you’re doing one of three things: • Building muscle • Losing body fat • A combination of the two Toning, or spot reduction, is largely a myth. Focus on big bang exercises that will work all the major muscle groups of your body; because it doesn’t matter whether your goal is to get stronger or leaner — exercises like squats, deadlifts, presses and the like are the best options available. robertsontrainingsystems.com/.../ I'm not one to base my entire viewpoint on the words of 1 person, so if someone defines "toning" as some other action (not spot reduction), please let me know. That said, some of my favorite dryland exercises involve medicine ball work, especially with a partner (throwing, bouncing, stability pushups) at the tempo I want to maintain in a race.

I agree - you should have different resistance levels so you can work on different things (strength, power, endurance, etc). Also, its important to note that the resistance level will change based on the exercise being performed. Toning - no such thing. People perception of "toning" is basically building muscle and burning fat.

This is correct. 'toning' does not exist. Here we go. As far as I'm concerned, "toning" does not exist, and I'd happily rethink my position if someone finds a scientific explanation for what "toning" is supposed to be. Mike Robertson (has a masters degree) wrote the following: There’s nothing more annoying than watching someone perform endless sets of calf raises or tricep kickbacks in an effort to “tone” a muscle group. As I’ve mentioned numerous times before, there’s no such thing as toning. When you’re training, you’re doing one of three things: • Building muscle • Losing body fat • A combination of the two Toning, or spot reduction, is largely a myth. Focus on big bang exercises that will work all the major muscle groups of your body; because it doesn’t matter whether your goal is to get stronger or leaner — exercises like squats, deadlifts, presses and the like are the best options available. robertsontrainingsystems.com/.../ I'm not one to base my entire viewpoint on the words of 1 person, so if someone defines "toning" as some other action (not spot reduction), please let me know. That said, some of my favorite dryland exercises involve medicine ball work, especially with a partner (throwing, bouncing, stability pushups) at the tempo I want to maintain in a race.