Shaping up

Safe ways to trim up for summer

The benefits of building a strong core

Fitness professionals recognize the importance of a well-balanced workout. Much like a diet that includes foods from each of the major food groups can provide the balance of nutrients and vitamins bodies need to achieve optimal health, a workout routine that includes an assortment of strength and cardiovascular exercises is the recipe for a fit and healthy body.

Core exercises are a vital component of a well-rounded workout. Core exercises can help individuals build sculpted abdominal muscles, and while that's a goal for many core devotees, the benefits of core exercises extend well beyond the cosmetic.

• Build a strong, healthy back: The International Association For the Study of Pain reports that lower back pain has been the leading cause of years lived with disability across the globe since 1990. Lower back pain can be debilitating, but core exercises strengthen muscles in the core, including those in the back. The Mayo Clinic notes that core exercises train muscles in the pelvis, lower back, hips, and abdomen to work together, creating greater balance and stability and contributing to a healthy back.

• Make daily life easier: Individuals may not realize it, but their cores play a vital role in performing a great number of daily tasks. Core muscles are activated when doing everything from taking out the trash to getting dressed. If those muscles are weak, the cumulative effect of that weakness can add up and contribute to aches, pains and other health problems. Strong core muscles make daily tasks easier and less taxing on the body, providing both short- and long-term benefits.

• Become a better athlete: Core training has long been a key component of professional athletes' exercise regimens, and it's just as beneficial to amateur athletes as well. The Harvard Medical School notes that a strong core powers a host of athletic activities, including golf, tennis, cycling, running, swimming, and team sports like baseball and volleyball. A strong core also benefits outdoor enthusiasts who love to kayak and hike difficult terrain.

• Sculpt abdominals: The cosmetic benefits of building a strong core should not be overlooked, as individuals might gain additional motivation to keep exercising and eating right when they see desirable results in the mirror. Core exercises strengthen and sculpt abdominal muscles, creating a win-win situation for anyone who wants to get healthy and look good doing it.

Core exercises are vital to building a healthier, stronger body.

Weighlifting tips for beginners

Strength training is a vital component of an effective exercise regimen. Guidelines from the Office of Disease Prevention and Health Promotion recommend adults include moderate- to high-intensity strength training activities in their workout regimens at least twice per week.

Individuals with little weightlifting experience may not recognize the value of strength training, which is often associated with building as much muscle as possible. Though strength training helps build muscle, it's also a great way to burn fat. Muscle increases resting metabolic rate, which means individuals who engage in strength training will burn more fat during rest than they would if they did not include such exercise in their workout regimens. Stronger muscles also provide more support to bones and connective tissues, which reduces injury risk. That's an especially important benefit for aging men and women.

As valuable as strength training is, it's imperative that individuals approach weightlifting and other strenth-building exercises with a measure of caution. Improper form or going too hard too soon can increase injury risk. Beginners can heed these tips as they acclimate to strength training.

• Work with a personal trainer. Proper form is imperative to avoiding injury while strength training, and personal trainers can guide individuals through an assortment of exercises to make sure they're performing them correctly. If a long-term commitment to a personal trainer is beyond your financial means, find a trainer with limited commitment packages or one who lets clients pay on a session-by-session basis. Many fitness facilities include one or two free personal trainer consultations for new members, so take advantage of these opportunities when they're offered. If you plan to work out at home, ask a friend with weightlifting experience to show you the correct form or watch online tutorials.

• Begin with light weight. Beginners should avoid reaching for the heaviest dumbbells on the rack. Mastering form is vital at the beginning stages of a new strength training program, so go for lighter weights and gradually add weight as your body acclimates. If you find yourself completing a set without much effort, you can add a little more weight. But start with light weight and build from there.

• Warm up with some light cardio prior to lifting any weight. The fitness experts at Gold's Gym note that some light warmup prior to a strength training workout increases range of motion, decreases injury risk and contributes to more permanent change in muscles. Keep warmup sessions to between five and 10 minutes, opting for anything from a low-intensity jog on a treadmill or session on an elliptical. After warming up, perform some stretches that target the muscles you'll be focusing on during your workout. A trainer or online tutorial can be good sources of stretches to perform before working out a particular muscle group.

• Recognize the need for recovery. Rest and recovery is vital for any athlete, and that includes strength training beginners who are not yet lifting a lot of weight. Rest helps to build lean muscle tissue and prevents injuries. When planning a strength training regimen, ensure muscles get adequate rest by never working out the same muscle groups on consecutive days.

Strength training beginners should take things slowly and gradually change their routines as their bodies become more acclimated to exercises designed to make them stronger.