Mind the Heat: Exercising Outside
Mind the Heat: Exercising Outside
Summer is approaching and so are the dog days. Temperatures are already soaring over 80 and it can be a challenge not to overheat when exercising or playing outdoors. But don’t let that stop you, just make sure to take precautions – whether you’re biking, hiking, walking or sporting it, it’s important to follow a few safety tips.
Naturally our bodies run warmer than the environment but when that begins to change our “muscles regulate heat by releasing sweat, which allows the body to cool itself.”1 We have to stay hydrated to offset the fluid loss resulting from sweating. It’s when we become dehydrated that the problems start. “If the body can no longer cool itself,” says Argyle, Texas, exercise physiologist Jaime Roberts, “it starts storing heat inside. The core temperature begins to rise and you put your internal organs and central nervous system at risk.”
Watch for the signs of heat exhaustion which include:
General fatigue
Weakness
Nausea
Dizziness
Muscle cramps
Increase in body temperature
Signs of heat stroke are much more serious and can lead to death:
Temperature above 104
Inability to sweat
Acute respiratory distress
Loss of consciousness
According to an article on WebMD, there are nine ways to keep your summer workouts safe:
- Acclimate Yourself
- Stay Hydrated
- Slow Down
- Wear Light Breathable Clothing
- Exercise Early or Late
- Assess the Previous Day
- Know the Route and Climate
- Consult your Doctor or Pharmacist
- Use Common Sense
For a more detailed description of each tip, you can read the article here. And surprisingly something that wasn’t mentioned, WEAR SUNSCREEN. Even on cloudy days you can get burned and suffer sun damage to your skin. If you’re exercising for a particularly long amount of time, it’s a good idea to replenish your electrolyte and salt intake as well.2
So now that you’re armed with some good tips, don’t be afraid to battle the heat, just be smart about it. Colorado is full of great outdoor adventure and there’s no time like the present to go tackle it!
Resources:
1 http://www.webmd.com/fitness-exercise/features/exercising-in-the-heat
2 http://www.active.com/running/articles/8-tips-for-exercising-in-summer-heat
Who’s got your back?
Do those around you have your best interests in mind? One of the biggest challenges my clients have reaching their health and fitness goals are their friends and family. That pressure can be one of the most significant challenges to reaching your fitness goals.
Don’t let that pressure derail you from your success. Stay strong and remember the plan you have set out before you. Yes, that plan that you made months ago that outlined how you are going to reach those fitness goals. That plan will give you strength and it will keep you focused on the prize.
Sometimes we are going to fall off plan and if you do, don’t stay there. Pull your plan out and use it to get you re-focused, re-motivated and back on track ASAP!
New Year. New Resolutions. New You.
New Year. New Resolutions. New You.
It’s a New Year and it’s time to let go of the old and welcome the new. New possibilities. New challenges. New commitments. New goals. You name it. You have a whole year ahead of you to take advantage of this figurative and literal fresh start. Time to say goodbye to excuses and hello to opportunities!
So where to start? Maybe you’ve been there, done that and didn’t accomplish everything you set out to. Resolutions can seem silly and maybe even a bit overwhelming but it’s all in how you tackle them. First off, it’s a good idea to reflect on the previous year – what worked, what didn’t work? What goals did you achieve, not achieve? Which ones do you still feel passionate about and which ones are a lost cause? An article on Huffingtonpost.com1 lists six tips to help you chart the course for success. For a more in-depth plan on each tip, click here. In the meantime, here is a quick summary to get you going:
- Set small attainable goals, not gigantic ones.
- Chart the course by taking a moment every day to reflect on your progress.
- Limit your resolutions to 10.
- Let go and let the universe take care of some of them for you.
- Focus on the feeling, not the action of your goals coming true.
- Keep it positive by focusing on what you will do, not on what you won’t do.
In the end, it all comes down to determination and being realistic. If you’re not determined about keeping your resolutions/goals and they’re not realistic, then you could be setting yourself up for failure. Remember tip one? Psychologist Lynn Bufka, PhD agrees. “Setting small, attainable goals throughout the year, instead of a singular, overwhelming goal on January 1 can help you reach whatever it is you strive for,” she says. “Remember, it is not the extent of the change that matters, but rather the act of recognizing that lifestyle change is important and working toward it, one step at a time.”1 And don’t forget to ask for support. Tell a close friend or spouse your goals and let them help hold you accountable.
If getting healthy and losing some extra weight and/or toning up are on your list, now is the perfect time to enlist a personal trainer (and we know just the one!). It’s our job to guide, educate and push you to that next level. Plus, we keep our clients from plateauing because we know when your body is getting bored and needs to be re-challenged. To learn more about why a fitness trainer is right for you, visit our FAQ section here. Even if you’re just looking to get off on the right foot, a few sessions could be just what you need to get started.
Resources:
1 http://www.huffingtonpost.com/kino-macgregor/new-years-resolutions_b_4515050.html
Let it Snow, Let it Snow, Let’s Go!
Let it Snow, Let it Snow, Let’s Go!
Cold weather is no excuse not to get some exercise outside. In fact, Colorado is full of winter activities besides skiing you can’t get in other parts of the country. So time to bundle up, zip up and get on out there.
First up there’s snowshoeing, which can burn up to 500 calories an hour.1 And it’s a great exercise to do at your own pace and intensity. “You’ll also tone your leg muscles and condition yourself for running,” according to WebMD.
Looking to throw a bit of whimsy into your workout? Nothing is more fun then an afternoon of sledding. Grab your kids or some friends and find a hill to work your quads and calves. Plus you’ll burn up to 240 calories in 30 minutes.
The fun doesn’t have to end there though. Now you have the opportunity to do some outdoor ice skating downtown at Acacia Park!2 Get your legs moving and you could burn up to 500 calories an hour.3 Just be sure to be careful…that ice hurts if you fall.
Or if you really want to feel like you’re getting a workout, try shoveling the next time there’s a decent snowfall. In fact, find an elderly neighbor and shovel their walkway as well. You’ll not only burn calories but you’ll earn some karma points as well. According to LiveStrong, shoveling snow burns about 200 calories every 30 minutes. Just be sure to bend at your knees or you could strain your back.
Last but not least, if there is enough snow on the ground, build a snowman! Grab your family, friends and even your neighbors and make it a competition. Maybe throw in a snowball fight or two. All the exertion can burn around 350 calories in about an hour.4
Resources:
1 http://www.courant.com/health/hc-winter-activities-burn-calories,0,3968366.photogallery
3 http://www.mayoclinic.com/health/exercise/SM00109
4 http://www.fitday.com/fitness-articles/fitness/6-ways-you-can-burn-calories-this-winter.html#b