Summer-Worthy Workouts

by Michelle Sutton-Kerchner

Spring is crunch time in anticipation of summer attire, particularly swimwear. Like bears, we come out of our dens and get busy. We hit the floor in planks, sit-ups, squats. There is a slightly frantic vibe in the Center’s atmosphere from this collective rush to get “beach ready.”

Instead of striving to create the body of a TV lifeguard, focus fitness goals on owning the skin you’re in. Sculpt a physique that meets your summer demands (which probably don’t include posing for photoshoots). Motivate yourself with the goal of energizing the summer that awaits you.

RJ’s Recommendations

Director of Personal Training RJ Pietrucha shares his pre-summer workouts: “I increase my cardio training this time of year because it can be done outside. Exercises like running, jumping rope, biking, and hiking are easily incorporated into a typical spring day.”

RJ admits cardio work is not his favorite. However, this type of exercise allows him to enjoy the mild weather in ways beyond drinking lemonades in a chaise lounge.

He focuses on his favorite workout, weight training, when on the Center’s Fitness Floor. For RJ, strength training helps him feel and look his best. “We want our training clients to feel that way when summer arrives, too!” He laughs and references the “sun’s out, guns out” motto.

Strength Training Go-To’s

Incorporate kettlebells, barbells, exercise balls, and TRX equipment into your routine. Alternate between upper and lower body strengthening to avoid overstressing any areas. Muscle fatigue can result in poor form and increased risk for injury.

Be sure to tackle areas with the most muscle mass: legs, chest, and back. Exercising these muscle regions requires more energy (calories burned) for post-workout muscle-tissue repair. Hence, your overall workout becomes more effective and efficient —as well as your long-term caloric burn.  (Shh! It’s a training secret.)

Pick up the Pace

Short bursts of intense exercise, characteristic of interval training, help burn fat in a hurry. Studies show intervals of high-intensity cardio during a workout can help achieve the same results as a steady state of moderate intensity workouts in less time. They may be more effective at burning fat, especially around your waistline.

Alternate intensity, length, and frequency of intervals based on your goals and skill level.  Advance at your own pace, even if you only start with one burst per workout. A personal trainer can help customize an interval workout that will evolve with your progress. To start, try this:

• Heat your muscles with a warm-up.
• Execute a 30-second high-energy interval followed by your normal pace.
• Increase the burst in 30-second to one-minute intervals when appropriate during future sessions.

By improving cardiovascular capacity, you increase your ability to exercise for longer periods and at stronger intensities. This benefits your time at the Center and beyond. (Think: more swimming, golfing without that shoulder hitch, longer walks along the surf.)

The days are growing longer and seasonal activities abound. A summer body is one that excels from beach volleyball to yardwork. Forget about the six-pack abs and buns of steel. Sculpt a body that can ride the waves, mow the lawn, and still have energy left to enjoy the sunset. Maximize summer with the strength and stamina to fully enjoy it.

Sources

“Circuit Training vs. Interval Training,” by Lisa M. Wolfe at livestrong.com.

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• Some Exercise Is Better Than None
• What Is Metabolic Syndrome, Anyway?
• Launch a Healthy (Realistic) Summer