Summertime is the perfect opportunity for athletes to stay fit.
For most high school students, summer is time for fun in the sun, but for the student-athlete it’s an opportunity to fine tune sports related skills and stay in shape. Nobody says exercising and having fun need to be two separate entities, in fact, if done correctly, working out can be fun.
According to Robert Lugo, a private personal trainer and ex-Marine based out of Fort Worth, Texas, almost any form of exercise can be helpful if done correctly. "You can run on a treadmill, jog outside, go on a nature hike, or even swim in a pool and still get a good workout," Lugo suggests. "The key to successful training is maintaining high intensity throughout your activity of choice."
Interval training is a good option, Lugo says. With this form of training, you must give maximum effort for three to five minutes and then cool down for a couple of minutes. After repeating this cycle for roughly half an hour, your workout is done. Interval training gives the heart a great workout and helps maintain stamina.
"If the athlete wants to take it a little further, they can choose to lift some light weights or do callisthenic exercises like push-ups, sit-ups, crunches, or lunges," Lugo says, adding that it might be a good idea to ask your coach to give you a regiment to follow. By training with weights, you can gain muscle mass and increase your strength, possibly giving you an edge on the competition.
A fun atmosphere can help motivate to work out, and working out with friends is one of the best ways to have fun while working out, Lugo points out. This not only helps you physically, but it helps you work on your motivational skills, and as well as your competitive edge. He also recommends that you consider summer leagues or playing sports at the local recreation center or YMCA. "That’s another way to work on your game and have fun doing it," he says.
Most importantly, eating right will help you stay in shape over the summer. Eating right isn’t as hard as most people think. Tuna fish sandwiches and a piece of fresh fruit, for example, are perfect for lunch because they’re full of protein and carbohydrates. Protein shakes are great for breakfast, and instead of sodas and punches, try drinking milk or juice, which provide your body with necessary vitamins and mineral. Lastly, Lugo says to keep your body hydrated. "Remember to drink plenty of water, especially if you are training outdoors," he reminds.
Even though you’re out of school, you should keep your summer fun and healthy so you can be ready in the fall. Hard work while you’re on break will give you a competitive edge. Go above and beyond the expectations of your coaches – make the team!
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Summertime is the perfect opportunity for athletes to stay fit.