Written by Lara Legath

Professor McNamara held “SFC Personal Training Summer Shape-up Fitness Tips” on Thursday April 20th at 11:15. He shared with his students and guests that attended how to stay in shape during the summer whether you are trying to lose those few pounds or building your muscles for next semester!

Safety always comes first and it is something Professor McNamara stresses. The summer season is the perfect time to go outside for some exercise but it important to reminder to use things like sunscreen and drinking lots of water. The big Dont’s are things like using supplements, this is because you can get all your vitamins from what you eat in a balanced diet. Another thing is to NOT use plastic suits to lose weight! These do not help you in the long term because it only makes you lose water weight, which changes constantly. McNamara explains how this can also be damaging comparing it to a racing car, “Over heat your engine and you won’t win the race.”

There are three fundamentals that are easy to remember and keep track of for the summer. Eat, sleep, exercise, repeat.

When eating it is key to eat a balanced diet consisting of grains, fruits, vegetables, dairy and protein. It is unnecessary to take things like supplements when those consist of extreme amounts of vitamins, instead protein for example can be found in things like milk and egg whites. If losing weight is your goal McNamara suggest to “Think about one thing you can change to make [your diet] better”.

“How can I be sleeping wrong?” you may ask. Well it’s easy to stay up late during the summer especially if you find yourself without work or school. So just remember so get enough sleep, teens should sleep 9-10 hours a night and adults and elderly should get 7-8 a night. These are the recommended amounts but everyone should get the amount they need, no less or no more.

Lastly you have to stay active! Exercise has great benefits on the body and is key to stay healthy overall. There are four parts of exercise to keep in mind to do it right. “Frequency” has to do with how often you dedicate time to exercising, for example you can make it a habit of working out every Monday, Wednesday and Friday. This makes sure you stay on track while also giving your muscles a rest every now and again.

“Intensity” can be rated on a RPE scale (standing for Rate of Perceived Exertion) which measures from from very light activity to max effort activity. When first starting out though you shouldn’t push yourself to work as hard as you can, or one may hurt themselves.

“Time” refers to how long you exercise for a time, if you find yourself slacking because you don’t have an hour or half an hour to exercise know that shorter times can be just as effective. “Ten minutes can make a huge difference” explains McNamara, even a minute can make a change and shows the example of how Usain Bolt runs 100 meters under 10 seconds which is a short max effort work out.

“Type” is what activity your doing, you don’t have to take yourself to a gym to do your exercise. It can be as simple as doing something you like such as gardening, dancing, yoga or going for a walk around your neighborhood.

If your still not convinced these changes will help you over the summer McNamara brings up Usain Bolt and Michael Phelps, all professional athletes that follow these same rules. Or look at Stanislaw Kowalski,a 104 year old that who the oldest person in Europe to run a 100m race.

Professor McNamara ended with stating “If you follow these 3 points then you’ll be happier along the line”.

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