Getting into an exercise routine ahead of summer

Getting into an exercise routine ahead of summer

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We have five weeks until June, but have no fear: A lot can happen in that time.

Here’s how to get ready for summer: Commit yourself to exercising two-three times a week for about an hour. This can be intimidating for a lot of people because, let’s be real, we are either way too busy shuffling between work and daily responsibilities, or else we think we are busy but are really wasting time doing things that aren’t going to help us reach our goals. Sacrifice an hour of television or an hour of social time (this includes time browsing your social media).

Everyone makes time to do the things that are important to them. I have clients who work full-time and are also full-time students. They commit to their health because they know the value it has in their lives.

What type of exercise regimen should I follow? With a new workout schedule, it is time to figure out what to do at the gym. Remember, the more muscle you build, the higher your metabolism becomes.

It’ll be important to have a regimen that implements dynamic movements such as deadlifting and athletic-style movements, as well as specific weight training. The same way our diets should be balanced, our exercise regimens should be balanced. It is OK to separate workouts by muscle groups, but don’t neglect a range of motion and endurance. If you separate your workouts by muscle group, dedicate some time to do some cardio: run, row, swim, box or take a class.

What should I eat? What you eat is probably more essential than the work you put in at the gym. Begin by looking at what you are eating, meal by meal. Speak to a professional about how much you should be eating. Calories are a good way to measure food intake at the beginning of a journey to ideal health status and body goals. The average caloric intake is approximately 10 calories per pound of body weight. If you weigh 140, your minimal intake should be 1,400. If you are exercising, then you would add approximately 200-300 calories to your diet, though everyone is different. Try to balance out what you’re eating. Choose a high-protein source and  good carbs (veggies and fruits are carbs too), and add/cook with good fats. Also, try to not eat past 8 p.m. You’ll be surprised by how eating late affects our bodies.

Stay consistent and watch how your body changes.

Megan Niño is a kinesiologist and personal trainer through her business Vigor Vida Fitness & Wellness. She is an energetic and positive person who prides herself on teaching others to find empowerment in their lives through fitness. She trains her clients out of Optimal Sports Club and offers in-home training in Philadelphia and on the Main Line.


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