Muscle tone or tonus is the slight contraction of muscle even when it is at rest. Muscle tone comes from having strong muscles. Athletes who look incredibly toned are that way because they are strong.
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From this Reuters article Low-carb diet best for lowering blood pressure:
From this WebMD article Overweight Older People Live Longer:
“People who carry a few extra pounds after age 70 tend to live longer than people who don’t, new research finds.
Between the ages of 20 to 70 it is likely that one will lose up to 30 percent of one's lean muscle mass. That can be reversed with proper strength training. Of all the segments of the population the elderly stand to gain the most from strength training.
This video asks the question: Can you get more people to choose the stairs by making it fun to do?
Their findings: 66% more people than normal chose the stairs over the escalator.
The positive adaptation as a result of aerobic activity is primarily a bio-chemical change - the body up-regulates its ability to burn sugar for an extended time. The recovery period is short - hence running can be done with greater frequency. The positive adaptation resulting from strength training involves a structural change - the rebuilding of muscle. For most that involves several days to be fully recovered. Think how long it takes an injury to totally heal. Some go back to the gym before being fully recovered and as a result make minimal progress. Some repeat this mistake for years. I was one of them.
Many years ago when I first started strength training I followed the conventional wisdom that stated that you had to give yourself a day off between strength training sessions to let your body recover and become stronger.