Get that hot ‘Baywatch body' in no time
- posted: 11 Mar. 2008
- scrolllifestyle@byui.edu
Ready for bridge jumping or heading to Rigby Lake yet? It may be hard to believe, but swimsuit season approaches and the time to start working on that rockin’ summer bod may be now.
“I recommend taking a weight training class in the Department of Exercise and Sports Science,” said Holly Allen, an aerobics instructor at BYU-Idaho. “They offer circuit weight [training] classes and free-weight classes. There are even some classes set up just for women.” Allen said.
Some students have already started a plan to get in shape for the warmer months.
“I’m going to work out every day from now on. I just got a new gym membership and a workout buddy,” said Paige Gorman, a sophomore studying biology. Those who don’t have a regular exercise routine may be able to start with Allen’s suggestions for toning up.
“The best way to help your muscles look ‘toned’ is to start with a strength training program. It might also be referred to as a muscle strength and endurance program,” Allen said.
Organizations like Aerobics and Fitness Association of America (AFAA) and American College of Sports Medicine (ACSM) recommend that normal, healthy adults participate in strength training two to three days every week for each major muscle group.
The major muscle groups include arms, shoulders, chest, abdomen, back, hips and legs, Allen said.
Proper strength training intensity should make muscles fatigue within eight to twelve consecutive repetitions and should last between 20 and 60 minutes, Allen said.
However, strength training is not enough alone to tone the body, Allen said.
“If you want to see ‘toned abs,’ you must include cardio respiratory exercise, also known as aerobic exercise, as part of your exercise program to burn fat,” Allen said.
Allen recommends cardio training for 20 to 60 minutes three to five days a week. The intensity should be 55 percent to 90 percent of a person’s maximum heart rate.
For some students it may be difficult to fit workout time into their busy schedules.
However, Tina Neuendank, a family nurse practitioner, gave some suggestions in the Wasau Daily Herald of how to make it easier to fit in a workout routine.
She recommended taking tennis shoes to work and taking walks or going for bike rides with friends instead of going out to eat.
“Be ready to exercise at every opportunity,” Neuendank said. 
