Workout plans for the summer

You probably didn’t have the time to be as active as you could have been because you were too busy with school, work and what not.  But summer’s coming up and now you have some extra time on your hands.

What better way to spend that time than by starting a workout plan to get in shape, if you haven’t already.

The first thing you want to do is set up your goals. What is it that you’re trying to achieve?

Do you want to get big or do you want to cut down? Do have a certain weight you want be at, or do you want to maintain your current body composition?

Second, set up a schedule and plan out what you’re going to do ahead of time.

Shiraz Hussain, 20, English major and soccer player at De Anza, says he works out at least 5 days a week, Monday thru Friday.

“Mornings some cardio, the afternoon some drills and evenings I usually go to the gym” Hussain said.

You want to try to get enough cardio every day.

Amilia Kauweloa, health clerk nurse at De Anza, says “do activities you know you’ll enjoy like yoga, biking, hiking, swimming or walking, anything to get the heart rate up.”

Set up a cardio routine.

Hussain recommends doing plyometrics to help with flexibility and strength of your legs or just going out for a run. He typically spends his mornings with  two mile six minute runs, followed by 20 20-yard sprints, then finishing with 10 40-yard sprints and 5 80-yard sprints.

Plan out what muscle group you want to work out.

“Monday’s are shoulders and arms, Tuesday legs, Wednesday chest, Thursday legs, Friday back,”Hussain said.

But don’t go too heavy, you might end up snapping something and ruin your whole summer plans.

Training with a partner or a friend is also recommend as a way to motivate and help each other out, said Hussain.

Start out with light strength and resistance workouts and gradually increase the weight. People should take it easy with the weights especially if they haven’t worked out in while, said Kauweloa.

“Go to a gym and get a trainer or find some who knows what they’re doing so they can teach you the proper form” Kauweloa said.

Repetitions, sets and weights are really important for the goals you’re trying to achieve.

If you’re trying to get stronger then go with heavy weights with low reps. Or switch it up if you’re trying to get lean, by doing light weights with higher reps.

Remember to rest and recover to help your muscles grow. Lack of sleep can really slow down your workout process.

But most importantly, watch your diet. Cut down on your calories if you’re trying to lose weight or increase it if you’re trying to gain some weight.

Researchers from National Center for Biotechnology Information have stated that bodies absorb nutrients faster after a workout.

“Diet and nutrition is really important if you want to be fit, any medical professional would tell you that” said Kauweloa.

In order stay in shape, you’re going to have to change your entire lifestyle. And since it’s summer, remember to stay well hydrated.