Magazine News Sport Volume 69, Issue 9

Staying In Shape This Summer

Introduction

Exercising is something that everyone should be taking a part in due to the numerous health benefits that it gives. Ms. Herring, one of the weight training teachers at Las Lomas, spoke in depth about exactly why one should dedicate a certain amount of time during the week to fitness. When speaking about why someone should workout, especially now, Ms. Herring said, “Physical movement has been directly linked to better mental health in studies for years. With this shelter in place many people are starting to feel the effects on their mental health and a ridiculously easy and free way to help with that is by getting their bodies moving.” So not only is working out great for being healthy physically but also mentally. Because when you look healthy, which means looking good, then you feel good which in turn means also being healthy mentally.

What working out looks like

If it is your personal goal to push yourself into becoming healthier and happier through exercising then there’s no better time to start than now. Many times people will make excuses to themselves about why they can’t workout. This is either because they say they don’t have weights at home or the time to exercise, but in reality, you can greatly benefit from just a daily 30-45 minute workout instead of watching television, or while you’re watching television. The other common excuse is a lack of weights, and because someone might believe that weights are crucial to a workout, they cheat themselves and decide they have no way of exercising. “There is a big misconception in many people’s mind that working out has to include weights.” says Ms. Herring,  “It doesn’t! Do you have a brick or big rock in your backyard? Great, squat with it. Do you have a chair somewhere in your house? Great do tricep dips on it. Weights don’t have to be traditional and working out doesn’t even need to include them!” So no matter what equipment you have, or lack thereof, you can still find a way to exercise effectively.  

How to start working out

If you’re just beginning to workout, you don’t need to push yourself to your limits on the first go. You just need to push yourself to having a certain amount of time dedicated to working out and commiting to a workout routine. “Before a workout getting your heart rate up and your blood flowing should be the first thing you do” says Ms. Herring. This is called a warm-up you can do this with a very short jog, several jumping jacks, push-ups, running in place, or whatever gets you “warmed-up.” This only has to take 5 mins or much longer depending on how much time you have. Once the warm-up is complete, it should then be followed by 5-6 minutes of dynamic stretching so that you can loosen up muscles. Ms. Herring explains that “This makes them more pliable and easier to gain full range of motion during your workout.” 

Nutrition

One of the most important things you can do to ensure muscle growth and health is to focus on nutrition. Ms. Herring spoke about the importance of a healthy diet and said, “A focus on your nutrition is the most important part of ‘getting in shape’ and ‘being healthy’ in my opinion. I believe the ratio is about 15% exercise and 85% nutrition. Your muscles can’t grow if you aren’t eating the right food. You will never see results until you change the way you eat.” For these reasons it is crucial that you have well balanced meals to ensure the best muscle growth as well as fat loss.

Conclusion

As online school comes to an end and summer approaches, exercising is one of the most important things you should do to maintain health both physically and mentally. Do everything you can to have a consistent routine, this can mean changing up your workouts so that you don’t get bored of them and pushing yourself to improve. The truth is with the pandemic we don’t know for sure when things will fully get back to normal and time is something we’ll have a lot of during summer, so why not use it to improve your health.

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