sioux falls, sd
After our recent streak of warm weather, shorts and swimsuits are everywhere. But is your body ready for swimsuit season?
Kelly Verly has been working hard with a trainer to get into shape over the winter. She's lost 20 pounds and 11 percent of her body fat. For the first time, she's excited for swimsuit season.
"It's all about how you look and how you feel," Verly said.
Verly tried for years to lose weight and get into shape but she always hit a plateau.
"Doing the cardiovascular workouts that I was doing really wasn't getting what I was looking for. So, I incorporated more weight training," Verly said.
But what is the secret to get into swimsuit shape? Avera Fitness Center Personal Trainer Chad Gomarko says it's actually a mix of diet, cardio training and strength training.
How should you mix up your exercises? First, do cardio exercise. You should work up a sweat three to five times a week at 60 to 85 percent of your maximum heart rate. That's 220 minus your age.
"Sometimes what gets people into trouble is they start too fast and exceed what their body is capable of doing. So generally speaking, just challenge yourself daily to do more than what you did the day before," Gomarko said.
Also include strength training two to three times a week. You should work your entire body, starting with the larger muscle groups.
"Generally a combination of legs, chest, back, shoulders, biceps, triceps, and then abdominal core strengthening," Gomarko said.
And of course working out must be complemented with a healthy diet. You should also make sure you rest one or two days a week.
"Definitely want to take a day off, but with that you want to make sure you're training at an intensity that requires a break as well," Gomarko said.
For Verly, increasing her intensity and hiring a trainer has helped.
"Everything I do now is all about being in shape, being healthy and feeling good but looking good too," Verly said.
Gomarko says if you are working out but not seeing results, you should switch up your workouts and increase your intensity.
Wellness & Nutrition