Physical Activities to Help You Get Into Swimsuit Shape
There’s still plenty of time to get into swimsuit shape. Here are a number of good tips to help you look your best for summer.
Now that warm weather has arrived we can find a number of fun outdoor physical activities to supplement a few indoor exercises. The goal of our exercise program is to burn calories for weight control and to firm up muscles that may not have been as active during the winter months. Some side benefits of an active program include reducing the risk of heart disease, releasing tension and stress, and boosting energy.
The broad physical activity plan is to participate in a variety of exercise activities at least 5 days per week for 30 minutes each day. Add to this schedule two or three days of light resistance weight training for 15 to 20 minutes each session. Include a few minutes of stretching exercises each day, and this balanced approach should help you to look and feel your best.
Jogging is rated as one of the best exercises for burning calories. A 30 minute jog at a brisk pace can burn about 450 calories, and even jogging at a moderate pace can burn about 300 calories. Since this is a vigorous exercise, don’t overdo it, and watch for discomfort or pain in your knees or ankles.
Walking will burn about 180 calories in the 30 minute period. You can vary this activity by adding hills or by doing a few short sprints followed by a walking recovery. Here’s a good tip – walk briskly by pretending you are trying to catch a bus.
Bicycling, either on the paved trails or on dirt trails is a great calorie burner and a great cardio exercise. You’ll burn about 250 to 500 calories per half hour depending on your speed and terrain. With pannier bags on your bike you can ride to the grocery store for a few items and save some money on gasoline in the process.
How about some indoor exercises? Here are four classic ones that are highly recommended. The walking lunge is great for your legs and buttocks. Stride forward and lower your body until your thigh is parallel to the floor. Then stride or lunge forward with the other foot. Repeat these as many times as you can. Then do a few squats, which are also good for the legs and buttocks. While standing, lower yourself as far as you can and hold for a few seconds. Repeat many times. Next, do some push-ups. You know how to do these. It’s ok to do these from your knees, but keep your hands directly below your shoulders as you slowly lower yourself toward the floor. Lastly, do some crunches, which are good for the abdominal muscles. Lie on your back, knees bent, hands behind your head, and lift your shoulders one inch off the floor. Hold for two seconds, lower yourself to the floor and repeat as many times as you can.
As a change of pace there are several physical exercises that you can do just for fun, though as you are doing them for fun you will also be getting good exercise. Remember how fun it used to be to jump rope? Or to spin a hula hoop? Grab them and have fun with them. They’ll help get you into swimsuit shape as well.
For resistance weight training use some comfortable hand or ankle weights while you are jogging, walking, or doing other exercises. Indoors, you can use resistance tubes to work out your muscles. And if you want to be creative you can use vegetable cans or other household items to add weight and resistance to your workouts.
If you have the opportunity to mow the lawn or work in the garden do so as often as you can. You’ll burn calories and tone muscles while enjoying these activities. Also, don’t overlook the opportunities to take your children to the park and chase after them. Play games with them and you’ll both be getting some exercise.
Do you enjoy dancing? Get out and dance a little more often. It’s hard to pinpoint how many calories you might burn while dancing.
Here are the last couple of tips if you are willing to be a bit aggressive with your physical activities. Swimming is a full body exercise that can burn 400 calories per half hour. Another good aspect of swimming is that it is generally easier on your joints than most other activities. Hiking or rock climbing can also burn as many as 400 calories per half hour since much of the activity involves lifting your own body weight.
Combine or alternate these activities as you wish but remember that the goal is to get at least a 30 minute workout nearly every day. Lastly, be sure to get adequate rest and sleep. Soon you’ll be looking and feeling your very best.
For additional information about getting into swimsuit shape for summer listen to “Fashion Bytes” the podcast by Tori Blackhart found on LifeStyleYak.com, part of the Yaktivate.com network of podcasting channels.
