With Spring Break just a few weeks away, does the thought of putting on your teeniest bikini scare you? We can expect the Rec Center to be swarmed in the coming weeks, with people doing everything they can to tone up in time for their trips to Mexico, Florida, and the Caribbean.
Monica Purington, a fourth year Business Finance student, is a Group Fitness Instructor at UMaine, and teaches Spinning, Bosu Ball, and Kettlebell classes. She recently shared some tips for getting in shape fast. We all know you should drink lots of water, avoid late night snacking, junk food, and get at least 30 minutes of cardio in per day, but her tips are easy, effective way to see results fast, and in time for Spring Break.
1. Interval training. “If you get on the treadmill, don’t keep it at a constant speed,” Purington said. “Do a one minute recovery speed, whether it be a light jog or walk, and then do a 80% moderate speed for two minutes. Keep switching back and forth between the two speeds.” Purington recommended doing this on any machine, like a treadmill, elliptical, or bike. She said interval training works because when you work out at a constant speed, your body will get used to it and adapt. Interval training shocks your body, making the work out more effective.
2. Attend the free fitness classes. The Rec Center offers many classes each day that are free with your Maine Card. “We have really good, free classes here,” Purington said. She said each class is 50 minutes of hard cardio, and a full body workout. “You don’t realize you’re working out for that long, because you’re in a group, and being pushed. You end up working our harder than you would on your own.” She recommends the Beach Body Bootcamp, Kick Boxing, Bosu Blast, and Step and Pump classes. She says go two to three times per week, and you will notice yourself becoming more toned. “Toning is changing your shape, so it’s going to change your size,” Purington said.
3. Weight Training. Purington recommends weight training to get that body toned in time for Spring Break. She says to always push yourself and take your weight training to the next level. “For example, don’t just stand on the floor, stand on one leg, or on a Bosu Ball, which challenges your core as well as whatever you’re working,” Purington said. She also suggests incorporating other body parts into the move for maximum results. If you are squatting, simultaneously do an overhead press.
4. Planks. We all want flat stomachs. Welcome to girlhood. Purington says achieving a toned stomach is easier than you think. “The best thing for your abs are planks, or any non-dynamic core movements,” Purington said. “Crunches strain your neck and back, but a plank is a held position.” She suggests doing three sets of one minute-long planks. If crunches are your go-to move, Purington says do them on a fitness ball, which is “always better than doing them on the floor.”
5. Eating right. Contrary to popular belief, “don’t nix carbs,” Purington says. Instead, make sure the carbs you eat are whole grain and normal portions. “You need the carbs for energy if you are working out hard.” She says just be conscious of the carbohydrates you are putting into your body. She also recommends eating five times per day, with snacks like Greek yogurt or granola bars in between your major meals, which keeps your metabolism constant.
We all want to look our best on the beaches during break, but being realistic is important too. Purington says that instead of focusing on how many pounds you are loosing, focus on how your clothes fit. “You’ll be toning up and gaining muscle, and muscle weighs more than fat.” She says two to three pounds per week is a healthy goal to aim for. Her go-to workout? Thirty minutes of interval training, followed by 15 minutes of weight training.
The best thing about these tips is that they’re very do-able tips that can be easily integrated into your workout! Happy training!