Bathing suits and beaches – the allure of warmer months is right
around the corner.
If you have been inactive during the winter months, rushing to the gym
last minute and a fad diet to get in shape for summer swim wear and activities
could cause you more harm than good.
According to Sabrena Newton, American Council on Exercise (ACE) faculty
member and ACE-certified fitness professional, the body doesn’t
respond well to sudden exercise and unhealthy dieting. If you strive to
get fit at the last minute, you risk injuring yourself from doing too
much exercise too soon. Your body needs time to adapt to a new exercise
program by gradually increasing how long and how intense you exercise.
ACE suggests the following easy and healthy ways to get in shape for
the summer:
- Avoid fad diets. Fad diets that eliminate essential nutrients like carbohydrates
only contribute to low energy and irritability. The easiest way to deal
with diet concerns is to cut back portion sizes. For example, eat two-thirds
the amount you normally would at each sitting. Eat lots of fruits and
vegetables—they are nutritious, full of fiber, lower in calories,
fill you up and satisfy your appetite!
- Steady wins the race. If you are not currently exercising, start with
a low-to-moderate intensity workout like walking or jogging. Work up to
at least 30 minutes three days a week. After four weeks you could even
see a weight loss of nearly four to five pounds, if you also watch the
portion sizes you eat.
- Strength training isn’t just for body builders. Try adding weight
training to your current routine. Nothing too intimidating, but just 20
minutes of basic exercises two days a week will help firm and tone your
whole body. Strength training can also increase your metabolism causing
you to burn more calories—even at rest.
- There’s no such thing as spot reduction. Well-controlled, peer-reviewed
research has yet to demonstrate it is physiologically possible to “spot
reduce” (lose weight or take inches off a particular part of the
body). In fact, numerous studies have resoundingly refuted this claim.
No amount of crunches or leg lifts will give you “six pack” abs.
ACE suggests eating a low-fat diet and following an exercise program that
combines aerobic activity and strength training to effectively shape your
body.
Source: American Council on Exercise
More:
Additional Information on Summer Health and Safety
Additional Information on Resistance Training
