Summer means pools, beaches, and cookouts, and too often, boredom and TV. However, summer can be an amazing time to get fit, without the stressors of school and homework. Why not take the opportunity now to explore the options for gym membership and start a healthy summer routine. One option is Planet Fitness, which is offering teens aged 14-18 the use of the gym for free until Aug. 31.

 

Simply visit https://www.planetfitness.com/summerpass, and choose your Planet Fitness location. If you’re under 18, you’ll need your parents to sign you up. Other local gyms may also have special offers for youth, so make sure to do your homework and find the best option for you or your teen. A free gym membership is a wonderful opportunity, but “a goal without a plan is just a wish.” Let’s make a plan by using an approach I call Goal ABCs.

 

A is for “Activity.” Will you do yoga, salsa, or weights? Pilates, treadmill, or a TikTok dance challenge? Let’s break down your choices:

 

Strength training: strength training refers to repeated exercise where we use resistance to challenge our muscles. This makes them grow larger, stronger, and more visible. Strength training includes exercises carried out with just our bodyweight (like push-ups and squats), exercises carried out with resistance bands, and exercises carried out with weights. Weights include ankle / wrist weights, dumbbells, kettle bells, and barbells. They also include weight machines, like the leg press machine or the “lat” pull down machine.

 

Strength training has HUGE benefits. Want to lose fat in areas like your abdomen and increase rounded muscle in areas like thighs, buttocks, arms, shoulders, and back? Want to get better at any sport or dance? Want to heal or prevent knee and back pain? How about having more energy and less anxiety, lower blood sugar, blood pressure and cholesterol?  Then strength training is for you!

 

I highly recommend that beginners start strength training at the gym with “bodyweight” exercises (no weights yet). Try this great video that introduces you to basic bodyweight moves: planking, squatting, arm rows, modified push-ups, and “good mornings” (hip hinge): https://www.youtube.com/watch?v=4xEDsRU_JbM. Trust me, it’ll be hard enough! Always do a warm-up before any form of strength training to prevent injury and get the best results.

 

Cardio refers to moving our body in repeated motions that cause an increase in our heart rate and breathing.

 

Cardio machines at the gym include the treadmill for walking or running, elliptical, stair climber, rowing machine, and bike. For best results, do an interval workout where you change the machine’s speed and resistance over 10-30 minutes (a good range for beginners). Interval workouts burn more calories and improve your endurance more than moving at one pace. Follow a pre-set interval program on the cardio machine or a YouTube video designed for this purpose, like this one.

 

Cardio Videos/Apps allow you to exercise by following a video on your phone. Find a spot on a mat or studio room and press play! Try low-impact, high-intensity, interval training like this, kickboxing, and any kind of dance. Check out these dance workouts on YouTube.

 

You can also Google “yoga or Pilates for beginners,” and click the “video” heading. Just prop your device against a water bottle and use wireless headphones to hear the video when you’re standing! Always do a warm-up before any form of cardio to prevent injury and get the best results.

 

B stands for Be Specific. Millions of Americans have a gym membership they barely use! You can do better! Take the time to make a specific, realistic plan. First, choose how many days you want to be at the gym during a normal week. Aim for two to five days per week. For strength training, three or four days is the sweet spot for growing and keeping muscle.

 

At the start of each week, think about the plans you already have: babysitting, internships, socializing, trips, religious obligations. Choose the two to five best dates and times for the gym that week. Remember, you can still go on days you have plans! You can go straight from an earlier event if you bring your gym gear, and for later events, go directly there by showering at the gym and bringing fresh clothes.

 

C stands for Calendar, Cues and Courage. These are actions that remind you of your plan. First, write your gym days on your phone or paper calendar. If you’re following videos, make a YouTube playlist. You can also set an alarm on your phone as a reminder to hit the road! And finally, you need a “No-Skip Strategy.”  What are you going do when you’re not feeling the gym on your gym days?  Occasional skips are fine, but frequent cancelations will hurt your progress. Lebron James or JLo likely have these days too. The difference is that they overcome these feelings. Use loving self-talk, not shaming or criticism. Try statements like, “You got this; only 40 minutes!” Naming the benefits of a single workout can also work wonders. For example, “This’ll feel great!” or “This gives me energy.”

 

If you prefer to do outdoor exercise, make sure you stay hydrated and exercise during the cooler parts of the day. Consistent exercise can change your life. Make a strong, realistic plan and get started, with or without a gym. Here’s to a happy, healthy summer!

 

Claire Garon MPH CHES is a senior health educator in the Office of Community & Population Health at Montefiore Health System.