Summer Fitness Tips

  With the warm weather here, everyone is taking advantage of the outdoors for fitness. It's great! The sun supplies much needed vitamins, the warm breezes are refreshing, and exercising outdoors supplies a great endorphin release! At Mountain Fitness, we take advantage of our porch and outside area for some great "California Workouts," with the bands, heavy rope, medicine balls, and agility ladder.
   Here are some general tips for summer health.
*Hydrate! In general, try for 1/2 an ounce of water per pound, every day. A 130 lb. person should drink a half-gallon. Try to keep the intake fairly even through the day, but make sure to be properly hydrated before a hard workout in the heat, and  replace the lost electrolytes afterward. Sports performance drinks like Gatorade or Powerade contain a lot of sugar and salt, but I do like it in the summer after a tough workout.  Coffee and tea can also count towards your daily water intake total.
*Wear light clothing. Dark colors absorb heat more, and can increase body temperature.
*Exercise early in the day, or in the evening.
*When running, pick soft surfaces like trails or grass to ease the impact on your body, and incorporate a little more natural balance. Each terrain feels a little different on your body, and you sub-consciously have to adjust your stride when you're on more uneven surfaces. Beach running is great, too, just be careful with the slope of the sand on your ankles, and obviously, be mindful of sharp shells or other hazards that can cut your feet.
 *Cross-train! Each type of cardiovascular exercise puts a particular stress on your body. By switching to something else a couple of times a week, you are emphasizing different muscles and preventing over-use injuries. I like to throw in some biking and swimming to supplement my running in the summer. When computing workout duration and intensity, remember one mile of swimming equals about four miles of running, and four miles of running equates to about 16 on the bike.
 *Don't forget to strength train. While the summer sun calls us outside, it's discouraging to realize how quickly you can lose gains when you stop lifting weights completely. Put simply, after a week, your moving backwards. Hit the gym on rainy days or during the noontime heat. If you don't have access to a club, push-ups, pull-ups, step-ups, and dips on the boardwalk or in a park work just fine.
Sprints on the track or hill repeats can be considered strength training for the lower body, no doubt!
*Don't let vacations ruin you! Try to wake up early in the morning and get some exercise in. I realize vacations are family time, and I never let my workouts interfere with our day's activities. I'll wake up early (I'm used to it from my 4:15 alarm every day!) and get my run in before the kids are up, when were down the Shore. If my son wants to workout later, I'll go to the gym with him, too, but I won't take myself away from a family activity (as obsessive as I am!) for a workout. Still, there's always time to get something in!
*Be careful about summer eating! People always feel like they eat less in the summer, and, it's true, the body doesn't crave the heavy comfort foods that get us through winter. But weight control is largely about routine, and routine usually goes out the window in the summer. Try to maintain the three meals a day, and limit the sugary floats and shakes that can be over 1500 calories a drink! Balance the hot dogs (I love hot dogs in the summer!) and burgers with fresh vegetables and fruits that are low in calories and nutrient-dense. If you had a bad eating or drinking day, follow it up with two strict ones to even things out.
 * Engage with your spouse and kids! Get out for a walk together, a casual bike ride, or a hike. It's great family time without electronic distractions  If no one wants to go out for a walk, the dog is always willing, anyway!
  Try some different fitness activities this summer, and have fun!