Exercise
Top Three Exercises to Get and Stay in Shape for Summer
By
Jul 8, 2008 - 7:25:58 AM

(HealthNewsDigest.com) - SAN DIEGO, -- Americans are looking for clear and concise answers when it comes to how to drop a few pounds this summer and many are turning to their personal trainers to show them the way. The American Council on Exercise (ACE) recently conducted a survey of 1000 ACE-Certified Personal Trainers to get their advice regarding the best techniques to get fit for summer. They recommended strength training, interval training and increased cardio as their top three exercise approaches for a summer, total-body makeover when combined with a sensible, portion controlled, healthy diet.

1. Strength Training -- Nothing too intimidating, but just 20 minutes of
basic exercises two days a week will help firm and tone the whole
body. Strength training will modestly increase metabolism, helping to
burn more calories -- even at rest. Start any strength-training
program with one set of exercises and a weight that allows the
completion of eight to 12 repetitions. Any program should exercise the
major muscle groups of the lower body, torso, and upper body. Special
attention should also be given to strengthening the core muscles and
lower back to help enhance individuals' functional capabilities for
safely engaging in various summer recreational activities.
2. Interval Training -- Lack of time is the number one reason people give
for not exercising regularly and lack of results once they do start
exercising isn't far behind. Interval training is a great solution for
both of these common problems. Interval training involves alternating
short bursts of intense activity with what is called active recovery,
which is typically a less-intense form of the original activity. "In
its most basic form, interval training might involve walking for two
minutes, running for two, and alternating this pattern throughout the
duration of a workout, it is an extremely time-efficient and
productive way to exercise," said Cedric Bryant, PhD., FACSM, chief
science officer for ACE.
3. Increased Cardio/Aerobic Exercise -- Aerobic exercise is any activity
that uses large muscle groups in a continuous, rhythmic fashion for
sustained periods of time. Walking is a weight-bearing aerobic
exercise. So are jogging, rope skipping and dance-exercise. There are
also non-weight-bearing aerobic exercises, such as bicycling,
stationary cycling, swimming and rowing. "Consistency is key to a
successful program, said Bryant. "You should exercise at a comfortable
pace and gradually increase the intensity of your workouts. To lose
weight, gradually work towards accumulating 60 minutes or more of
low -- to moderate -- intensity physical activity on most days of the
week."

For more information on ACE and its programs, http://www.acefitness.org/.

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