Spring Into Fitness for the Summer AheadLast updated: Apr 01, 2017
Unless you’re already very fit and maintaining your ideal weight, it takes more than an exercise crash course to get in shape for skimpy summer fashions. But starting an exercise routine now can help you look and feel terrific by the time summer arrives.
The good news is that combining moderate-to-vigorous intensity cardiovascular exercise for 30 or more minutes 5 to 6 times per week, strength training 2 to 3 times per week, and a diet that’s balanced for your activity level can yield amazing results in as little as 4 to 6 weeks.
Cardiovascular Workouts Can Lower Your Weight
Moderate-to-vigorous cardiovascular exercise 5 to 6 days a week is a great way to burn excess calories and reach your goal for a healthy weight. For the majority of your cardiovascular workout, exercise within 65 percent of your maximum heart rate to burn the most fat. Also include high-intensity intervals and vary the type of exercise in each of your cardiovascular workouts for best results. For example, if you typically walk briskly, add 3-minute bursts of running 4 to 6 times in each of your walks. If you enjoy jogging or running, add 15 minutes of rowing to work out different muscle groups and burn more calories. The bottom line is that varied workouts with bursts of intensity burn more calories and yield faster results.
Outstanding cardiovascular exercises are:
- Brisk walking
- Jogging or running
- Sports such as tennis, soccer, hockey, basketball, softball, and football
Strength Train for a Svelte Summer Silhouette
Although cardiovascular workouts help burn calories and improve endurance, they can leave certain muscle groups lacking in tone. A balanced strength or resistance training program can tone all muscles groups and help you burn more calories when you’re not exercising.
To achieve your goals for a beach-ready body, enlist the expertise of a certified personal trainer to help you focus and work out efficiently. He or she is likely to ensure you focus on large muscle groups, including your buttocks (glutes) and leg muscles (quadriceps and hamstrings) as well as your back, chest, and arms to increase your strength and muscle tone.
Cut to the Core
Strengthening your abdominal, back, pelvic, and hip (core) muscles can help you achieve an overall strong body and a lean frame as well as good posture, coordination, and balance. Pilates is an effective, low-impact way to build overall strength, while focusing on your core. If you don’t have time for a Pilates class, be sure to ask your personal trainer to balance your strength training workouts with exercises that strengthen your core muscles.
Remember that the most vigorous athlete can out eat her or his workout. For this reason, it’s important to balance the number of calories you eat with consideration for the number of calories you burn.
If you need guidance with a dietary plan to help you lose weight or maintain a healthy weight, see a Summit Medical Group nutrition expert. She or he can create a diet that’s aligned with your exercise routine and helps you achieve goals for a great summer physique.