Working out in the summer

by Samantha
(Queretaro, Mexico)

You might be longing for the warm weather. Do you like spring/summer sports? How do you prepare for the games (let's say you play soccer, or maybe tennis, or basketball or swimming for example). Here, tips for how to proceed based on the recommendations of the ACSM (American College of Sports Medicine).

STRENGTHEN YOUR CORE

No matter what sport you like or choose, you will need strong core muscles (abdomen, back, gluteal muscles, etc.). Strong core muscles help you perform with the extremities. A regular routine (no less than three days per week) of core-building exercises is important. There are many ways to develop core strength, some involving equipment (e.g., stability balls, rubbers), others without equipment (e.g., plank exercise). You can make Yoga and/or Pilates which are very effective at building core strength.

WORK ON STRENGTH AND FLEXIBILITY

Athletes workout in the off-season to develop strength and flexibility. Are you flexible and have strength, if not, you may notice that you will have less strength and flexibility. Begin slowly with both flexibility and strengthening exercises. Take into consideration the muscle groups and joints that are most critical to performing your sport. E.G If you play basketball, you need to strengthen you large extremities: arms and legs. If you play soccer, you need to strengthen more the legs. If you are the doorkeeper, you'll need flexibility in all muscles. Engage in strengthening and range-of-motion activities at least three days per week. You may want to perform these on alternate days with aerobic conditioning exercise.

AEROBIC CONDITIONING AND WEIGHT

Do you have a good aerobic conditioning? Do you have an appropiate weight? What is the level of aerobic activity needed for your sport? The answers will tell you the type of aerobic training you need. If your sport involves running or other vigorous aerobic activity, engage in vigorous aerobic training at least three days per week. Although running provides the best transfer to many sport activities, other types of aerobic conditioning can be used like rowing, hiking, swimming, etc. Be aware of injuries. Spin classes, swimming, and elliptical machines can be useful substitutes for running. If you weight train, take care of excessive weight because it can be detrimental to performance and does increase the loading on joints. Take care of your diet. The calorie intake must not surpase the expenditure if you want to keep current weight, though it must not be too low that it doesn't help you to perform at your level.

AGILITY AND SPORT-SPECIFIC SKILLS

If you play the sport, there's no way you can't gain condition and be in good shape! Begin to practice the skills that you will need. For example, you may not be able to get an entire softball team together for a practice, but finding someone to catch with can be important in getting your arm ready. You also should engage in agility drills, hand-eye coordination activities, and so on. Check for coaching books for your sport of choice. A fitness professional can be an invaluable resource to assist with the design of activities for sport-specific skills as well as other aspects of your training program.