Get Fit for Summer

The sun is shining and the warm weather is drawing even the most determined of couch potatoes into the great outdoors.  In other words, it’s high time to do something for your physical fitness.  Need we mention that bikini season is just around the corner?  No excuses!  Exercise is not only good for the body, but also the soul.  It relieves stress, and causes the body to release endorphins, or “feel-good hormones.”  Your bad mood or frustration will soon become a thing of the past.  Exercise out in the fresh air can be the most effective.   Venture outdoors more often and enjoy that fresh, invigorating spring air!

Here’s How to Get Started…  

How about jogging, bike riding, inline skating or swimming?  Whichever endurance sport you enjoy, it is important that you do it regularly and, if it is new to you, that you don’t overdo it at the beginning.  Otherwise, sore muscles and fatigue may be the result.  Take it slowly at the beginning and gradually raise the difficulty a little each time.  For inline skating, cycling and most of all jogging, the following rule applies: Your tempo is just right if you can easily carry on a conversation at the same time.  This tempo burns the most fat, because here the body burns fat and not carbohydrates.  Next to endurance sports, don’t forget to practice strength and coordination training.  These improve your posture and overall feeling of well-being.  Another positive side effect: You will appear more self-confident and feel more in tune with your body.

A Small Test: Stand up straight, stretch your arms out forward and stand on your tiptoes.  If you can hold this position without tipping over, you are off to a good start.  Now try this exercise with your eyes closed.

Don’t worry: Many won’t be able to do this the first time around.  Reasons may be a lack of condition or poor awareness of your own body.  Try standing on one leg, balancing off a curb or trying to do things that you usually do with one hand with the opposite (e.g., if you are right handed, try brushing your teeth with your left).  Even walking backwards promotes coordination.  With improved coordination, your muscles won’t tire as easily and individual muscle groups won’t become overburdened because your movements will become more precise and economical.  This will also lower your risk of injury.

Agility declines with age.  Therefore, stretch the large muscle groups (legs, back and chest) every three or four weeks.  This prevents strained muscles, and your body will recover more quickly from exertion.  These stretching exercises can also be integrated into your endurance training.  They will warm up your muscles and make you more flexible.

Stretching Exercises for the Adductor Musculature:  Stand with your feet wide apart and bend your left knee until you feel a slight tension in the adductors.  The other leg remains extended.  Hold this position for about 10 seconds and then switch legs.

The back is often neglected during strength training, though it defines our entire posture.  With the correct posture, we appear much more dynamic in our surroundings and exude more self-confidence.  It also prevents any tension in the neck and shoulder areas.  Well trained stomach muscles are also effective in helping you to have a strong back.  Next to sit-ups and special back exercises, the all-fours position is excellent for working your back muscles:

Get down on all fours. Extend your right left and right leg, hold this position briefly, then bring them together again so that the knee and elbow are almost touching.  Repeat this exercise at least 10 times, then repeat with the opposite side.   

In spring, we tend to turn more attention to our bodies, and particularly to our legs.  To keep skin firm, there is only one thing to do: exercise!  The best sport for this is swimming.  It is time to dig out your bathing suit and march to your nearest pool.  If the weather doesn’t cooperate, seek out an indoor pool.  Due to the heightened resistance of the water, the musculature will become toned, the skin massaged, and you will burn calories. 
The Kneipp cure, a form of hydrotherapy will also help to strengthen tissue.  The continuous change of hot and cold water stimulates circulation.  You can achieve the same effect by showering with alternating hot and cold water.

Once you exercise regularly, you will be amazed at how good you feel and resistant to stress you have become.  You will also enjoy an overall sense of well-being.  But remember to be patient.  It may take time before you see results.  And even if you don’t have any desire to intensive training: A long walk is also great for rejuvenating body and soul.