Simple, Easy and to the Point

By Tom Bonati

“Summertime and the livin’ is easy…” so said Gershwin in that famous ballad, but nowhere is the season hotter and more eventful than in tropical South Florida. Remember this summer to relax, take some time for yourself, pack your sunscreen and a good book and  ponder these fitness tidbits as you crank up your workouts. Here are my top 20 summer fitness facts, simple, easy and to the point!

1. A 10-15 minute warm-up consisting of light cardio and stretching before working out warms up your muscles and joints and prevents injuries.
2. A cocktail or glass of wine are a delight, but overdoing it can pack on the pounds, deplete your energy and prove fatal to your workouts.
3. Modalities like hydro-therapy, massage and acupuncture, etc., can aid your fitness lifestyle by relieving pain, speeding recovery and adding to your overall well-being.
4. A professional massage can relax sore tight muscles, lower blood pressure, increase circulation and moisturize your skin.
5. Summer colds are a bitch. Never work out with a fever – it’s counter-productive – stay home and get well.
6. Music can rev you up and motivate your workouts – if your gym is playing tired tunes, then bring your own.
7. Carry a clean towel with you to the gym and a few antibacterial wipes so that you can keep equipment clean for yourself and others.
8. Stay hydrated throughout the day and during your workouts. Chug water regularly and don’t wait until you are thirsty.
9. Beginning at age 25, most people begin to lose about a half a pound of muscle per year. Regular and progressive weight training helps maintain and build lean muscle.
10. Consistency and regularity at the gym add up to success at achieving your goals.
11. To jump start your fat-burning, try 20 minutes of cardio (i.e., treadmill, elliptical) on an empty stomach first thing in the morning. But make sure to eat breakfast soon after and before your major workout.
12. Before trying any new supplement, make sure you research it and check with your physician before trying it.
13. Eat whole grains, fresh fruits and yogurt for a substantial breakfast that will energize you and keep you going throughout the day.
14. A workout partner can be a real asset provided you are both on the same page as far as fitness goals are concerned.
15. Good nutrition, weight training and cardio are the three elements of any sound program.
16. Do some core training at work by replacing your regular office chair with an exercise ball as you attend to the days chores.
17. Steer clear of 2 or 3 filling meals and eat 5 or 6 smaller meals more frequently throughout the day to stay lean and energized. Never eat before going to bed and make sure to eat a healthy breakfast
18.

The warmer weather is better for joints and muscles while exercising – just don’t overdo it. Use sunscreen and chug water.
19. Omega-3 fatty acids found in cold water fish and almonds are heart healthy good fats.
20. Enjoy your summer and stay fit and happy! Use down time to get an extra pump in the gym!

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at  1271 NE 9th Avenue, Fort Lauderdale, FL 33304, Facebook: TrainerTomB. www.pumpnincgym.com