Get Your Body Into Shape By Spring
Trainers Give Essential Fitness Tips
UPDATED: 8:33 am CST March 1, 2002
ELYRIA, Ohio -- Spring is one month away, and the warmer temperatures mean ballgames, cookouts and less clothing. Are you ready?
All a person needs is a little motivation. Take 125-pound Kristen Hornyak of Elyria, for example. Eleven months ago, the thought of going up another dress size horrified her, so she lost 62 pounds.
"I had to find something else to do instead of sitting there eating," she said. "That's why I'm here."
She's talking about the Elyria Memorial Hospital Center for Health and Fitness, where trainers tell people that if they want to get in shape for spring, then three things are essential.
Cardiovascular conditioning -- getting your heart rate up at least three times a week -- is crucial.
But people who dive back into their workouts all at once tend to overdo it.
To avoid overexertion, try chatting with the person on the treadmill next to you.
"You should be able to say words, but not complete sentences," said Kerrie Collins, a fitness specialist at the hospital.
Weight training is also essential.
It speeds up your metabolism, boosts your bone density and reduces the chance of injury.
Keep your back flat and your knees slightly bent. And ladies, don't forget those lunges.
"They're awesome for everything," trainer Gina Shaffer said.
Shaffer said that a lot of women are afraid to do them because they think they're tough on the knees. And they are -- if you put your weight too far forward.
"They put it more into the quad instead of into the back part, (and) then they hurt their knees and say, 'I can't do lunges,'" she said.
And flexibility is also important. Stretching is something for which many people don't make the time.
"Take your leg across, and then just bring your knee up to your chest," Shaffer said.
Trainers said that stretching is worth the time. If you can't do it at the gym, stretch in front of the TV at home.
Finally, stay away from the refrigerator. Hornyak said that if she could do it, anyone could.
"I mean, I have three kids, I work," she said. "You find the time."
Experts at Elyria Memorial Hospital also recommended setting realistic goals. And give yourself at least three months to try to achieve them.
Also, if you're returning to your old weight-training routine, lighten up when you first start back.
And it's always a good idea to have a talk with your doctor about what exercise program is best for you.
All a person needs is a little motivation. Take 125-pound Kristen Hornyak of Elyria, for example. Eleven months ago, the thought of going up another dress size horrified her, so she lost 62 pounds.
"I had to find something else to do instead of sitting there eating," she said. "That's why I'm here."
She's talking about the Elyria Memorial Hospital Center for Health and Fitness, where trainers tell people that if they want to get in shape for spring, then three things are essential.
Cardiovascular conditioning -- getting your heart rate up at least three times a week -- is crucial.
But people who dive back into their workouts all at once tend to overdo it.
To avoid overexertion, try chatting with the person on the treadmill next to you.
"You should be able to say words, but not complete sentences," said Kerrie Collins, a fitness specialist at the hospital.
Weight training is also essential.
It speeds up your metabolism, boosts your bone density and reduces the chance of injury.
Keep your back flat and your knees slightly bent. And ladies, don't forget those lunges.
"They're awesome for everything," trainer Gina Shaffer said.
Shaffer said that a lot of women are afraid to do them because they think they're tough on the knees. And they are -- if you put your weight too far forward.
"They put it more into the quad instead of into the back part, (and) then they hurt their knees and say, 'I can't do lunges,'" she said.
And flexibility is also important. Stretching is something for which many people don't make the time.
"Take your leg across, and then just bring your knee up to your chest," Shaffer said.
Trainers said that stretching is worth the time. If you can't do it at the gym, stretch in front of the TV at home.
Finally, stay away from the refrigerator. Hornyak said that if she could do it, anyone could.
"I mean, I have three kids, I work," she said. "You find the time."
Experts at Elyria Memorial Hospital also recommended setting realistic goals. And give yourself at least three months to try to achieve them.
Also, if you're returning to your old weight-training routine, lighten up when you first start back.
And it's always a good idea to have a talk with your doctor about what exercise program is best for you.
Distributed by Internet Broadcasting. This material may not be published, broadcast, rewritten or redistributed.
