Summer Shape Up for Slackers

Since beautiful summer weather is coming (hopefully) quicker than we think, now is a perfect time to start getting yourself off of that couch, and into shape. I decided to write this article because of the multiple people I know that say they want to get in shape, complain about it, but still...sit on the couch. The truth is, you cant be upset about results you didn't get, from effort you didn't give! People who are in shape have worked for it. If you want to achieve a goal of actually becoming healthy, you need to put in some effort to get there.

I have been doing some research on the easiest ways to get in shape, but realized I needed some ideas that are applicable to the people who hate exercise. Obviously getting up and going for a 5 mile run is going to help you achieve your goal, but if you hate exercising, that's obviously never going to happen. However getting in shape does require SOME physical activity, so I am sorry to say that if you do want to get in shape, you are going to have to put in some effort. Here are a few ideas for the people who really hate exercising, and/or who want the pain to end as soon as it started.

1. Interval Training – Before you stop reading because of the intimidating name, hold up! Interval training is one of the hottest fat burning workouts out there right now because of the fast results you get in the shortest amount of time. Interval training workouts alternate high intensity cardio with low intensity effort. Interval training can be done many ways – running, cycling, swimming, and even on elliptical trainers. If you are extra lazy, you can even do it with a speed walk, and a slow walk. They can be done inside or outside, rain or shine. Since the summer heat hasn't hit us yet, now is the time to get in shape before the New England heat waves leave you as a fried egg on Comm Ave. My favorite interval workout has me sweating like a pig, breathing at my highest capacity, and the best part – done in 20 minutes. Here is how the intervals should be broken down:

• 3 minute warm-up: Whether you're walking or slowly spinning on your bike, spend the first 3 minutes at low intensity, getting your body ready for the workout.
• 30 seconds high intensity: This is where you are putting in your maximum effort. If you are running, you should be running as hard as you possible can for these 30 seconds to the point where you can't run any faster if someone was chasing you with a knife.
• 90 seconds low intensity: This is your break. Bring your speed back down to a light jog or walk for 90 seconds to let your body rest.
• Repeat 8 times: You should repeat the 30 second high intensity and 90 second low intensity 8 times before you are done with this workout. This will give you a total of 16 minutes of interval training. By the end of you workout, you should by DYING. Literally gasping for breath like you could not go on for another step. It should become hard to breathe because you are in oxygen debt. You are increasing your heart rate high enough to reach your anaerobic threshold. This is good! So many health benefits from this kind of exercise, but the most important for you is a decrease in body fat and an increase in endurance and stamina. Do this 2-3 times a week, and you can literally watch you body change (with a healthy diet, of course).
  
  

  Interval trainings benefits trump the benefits of almost any other type of exercise. Because it is such a high intensity training, studies show that it will actually boost the production of Human Growth Hormone (HGH), as well as reduce age-related telomere shortening, which can provide anti-aging effects. Anti -aging effects! This type of exercise can in fact work towards making you younger. Interval training can also lead to many physiological changes such as an increase in cardiovascular efficiency, and an increased tolerance of lactic acid build up. It helps to build up a stronger immune system, lower cholesterol levels, and decrease your risk of high blood pressure later in life. 

  
  

   If you would like to read more about interval trainings effects on Human Growth Hormone production and its anti-aging effects, check out the link below. It discusses the scientific background of what your body will be going through as well as one mans success story with interval training. Like I said before, you'll be done in 20 minutes, and you will have given yourself am amazing workout: 
  
  
  http://fitness.mercola.com/sites/fitness/archive/2010/12/24/a-fountain-of-youth-in-your-muscles.aspx

2. Tabata Training: Tabata is something I have recently come across during my kickboxing classes. Tabata is a Japanese version of interval training that can be done in 4 minutes, and you can do it in your own living room (steps away from your couch!). Any exercise can be integrated into a Tabata regimen, depending on what you want to achieve. If you want to lose fat, you will do more cardio exercises. If you want to gain muscle, you will use weights. The only thing that will stay the same is the basic outline of the training method, which is as follows:

• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 “intervals” or “rounds”

Literally, that's it. The Tabata that I have done personally (and have had my butt kicked) looks like this:

• 20 seconds of squats (jump to touch the sky and land in a squat as fast as you can)
• 10 seconds of rest
• 20 seconds of hitting a punching bag (as fast and hard as possible)
• 10 seconds of rest
• 20 seconds of squats (jump to touch the sky and land in a squat as fast as you can)
• 10 seconds of rest
• 20 seconds of hitting a punching bag (as fast and hard as possible)
• 10 seconds of rest
• 20 seconds of squats (jump to touch the sky and land in a squat as fast as you can)
• 10 seconds of rest
• 20 seconds of hitting a punching bag (as fast and hard as possible)
• 10 seconds of rest
• 20 seconds of squats (jump to touch the sky and land in a squat as fast as you can)
• 10 seconds of rest
• 20 seconds of hitting a punching bag (as fast and hard as possible)
• 10 seconds of rest
  
  
  As with the interval training, at the end of the 4 minutes, you should be gasping for air and sweating your butt off. This exercise is also leaving you in oxygen debt, and increasing your anaerobic capacity. Depending on what you want to achieve, you can do any sort of intense training for your 20 seconds, as long as you are working at your hardest. Visit this Tabata site to read all about its benefits and how it was started: http://tabatatraining.org/. 

3. Some exercises for lazy people are the obvious ones: take the stairs, park at the farthest spot away from your destination, get off the T one stop before yours, ride a bike to work. However, in most of the studies done, these exercises are SO lazy that people just write them off. These are things that should be incorporated into your daily lifestyle, not considered an actual exercise. The older you get, the lazier you are, the fatter you get, the less motivation you have. Simple, simple tasks here people.
   
   
   Ha, I guess that wasn't really a tip...
   
   
   Anyways...
   
   Here is a good strength training routine for people who want a quick workout, have no equipment, and have no gym membership:
   
   

   

   These kind of circuit workouts can get your heart racing and the calories a burning, and all it requires is time and a little motivation.
   
   
4. TV exercising: This one is perfect for people who don't want to leave their house and could use a good core workout. Fitness balls are not expensive, and you can sit on them while you watch TV, read a book, or talk to your roommate. Just sitting on a fitness ball can help strengthen your core and improve balance without even noticing that you are doing an exercise. These are also great to do ab exercises on:  

5. For the person you doesn't want to do any exercise and is better at controlling their diet, there are just a few small changes you can make to help keep your waist line in check through the summer months. Consider your summer diet: hamburgers, steaks, hot dogs, pasta salad, corn on the cobb, and beer. If you like hanging out with friends and enjoy summer barbeques, you cannot deny that you eat these foods much more often during the summer than during any other time of the year. Most of these foods are processed meats, and carbohydrates. If you want to have a healthier diet in the summer, go for the grilled chicken that isn't smothered in sauce for a leaner protein source, and fill up on a regular salad or fruit salad. Shrimp and fish also make wonderful meals on the grill, and are a much better protein source than frozen red meat. Pasta salad can be good if they are whole wheat and mixed with vegetables, however many pasta salads and potato salads are covered in salad dressing or mayonnaise, so these are good items to skip, unless they are made with lower fat ingredients. Wine coolers made with seltzer water, wine, and fresh fruits are a much lower calorie option than chugging down a few beers or frozen pina coladas, and if you plan to enjoy a few cocktails on the beach that day, these calories can really add up. Try to organize a game of volleyball or Frisbee next time you go to a beach with your friends, and remember that you can't get upset about the results you didn't get, over the effort you didn't give! Happy Summer!!