It is so easy to want to
stay indoors during the hot summer months.
Staying inside laying around on the couch in the AC, but don't do
it! Fight that summer slump and get
moving! Here are some ways to
help you stay fit and stupendous this summer.
1. Start Your Day Early
First thing in the
morning get some fresh air to keep you energized all day. Go for a quick walk and do your stretches
outside as soon as you wake up; try it at sunrise for a beautiful start to your
day! You'll be surprised by how much it
will help you to feel upbeat.
2.
Keep Cool and Be careful of the Sun
Learn how to stay cool and drink lots of water. On hot humid days the summer heat makes you
more susceptible to dehydration, so follow some rules.
It
only takes 15 minutes for a heat stroke to occur. When the humidity is high, sweat won't
evaporate quickly and will prevent the body from releasing heat.
Signs of a heat stroke include: fatigue,
illness, inattention, confusion, dizziness, dryness, headache, nausea and red,
hot, dry skin that exceeds 103 degrees Fahrenheit.
-Don't
exercise outside when the heat index reaches 90 degrees Fahrenheit or
higher. Exposure to high heat and humidity
can result in heat cramps or exhaustion.
The best time to exercise is early in the morning or late in the
afternoon.
-Learn how to stay cool
and hydrated on hot, humid days. The summer heat makes you more susceptible to
dehydration, so follow these ground rules:
-Drink more water than you think
you need. You should be drinking water regularly, not just when you feel
thirsty. Don't forget to keep drinking water even while you're indoors. This
will help you stay hydrated when you do go out in the heat.
-Don't drink alcohol or large
amounts of sugary drinks. These cause
you to lose more fluids.
-Be prepared to beat the heat. Bring a small
cooler wherever you go, with water, sport drinks and snacks. Add an ice pack to
help you cool off after a workout.
Understand your risk. Children
ages 0 to 4 should go inside to air-conditioning every hour. Their body
temperature increases three to five times faster than adults. People over the
age of 65 should be very cautious not to overexert themselves, especially those
with a chronic health condition like diabetes or high blood pressure. These
diseases make you more susceptible to overheating.
Wear loose, light-colored
clothing and a wide-brimmed hat.
Use sunscreen, and
reapply as you sweat. More about heat
stoke here
3. Lighter
Meals
Light foods go well with summer, so take the fresh approach to mealtime. Visit your local farmers market if you don't grow your own garden. Fresh fruits and veggies at mealtime, are great for summer, so get creative in the kitchen. Add water-based fruits like watermelon, cantaloupe, and pineapple into your meals. Make your own Popsicle's with fruit.
If you are going on
vacation, plan for the day. Pack a
cooler with ice, bottled water, snap peas, nuts, fruit like apples, pears,
bananas etc. sandwiches with whole-grain bread, pitas, hummus, Greek yogurt.
4. Water
Workouts
If you have a pool or access
to a pool it will sculpt your legs, core, arms, shoulders and will help improve
your cardiovascular health and flexibility. Water workouts are also less
stressful for your joints because the water reduces your weight and makes you
buoyant. This is why many athletes perform water workouts as they recover
from an injury.
But remember, water
increases UVA rays by 25 percent, so apply sunscreen often and don't forget to
drink water.
5. Outdoor
Activities
Most outdoor activities
are burn calories naturally. Like bike
riding, walking the dog, going to the beach.
6. Stay
Consistent
Consistency is key. Make sure to keep up with your workout regimen so your
progress doesn't slide.
7. Indoor
Exercise Programs
I have a wide variety of fitness programs available on DVD's for
everyone, at any fitness level. Our popular, effective, and complete programs help you achieve your fitness and weight loss goals.
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