The first days of summer begin this week. Relaxing outdoors, beach trips, barbecues, picnics and more can make it harder to stick to your workout routine. Here are a few tips to stay in shape and reach your fitness goals this summer.
Protect yourself from the sun
When exercising outdoors, make sure that you use sunscreen, wear lightweight fabrics and adjust your workout schedule. During days when the heat index is too high, consider working out indoors in an air-conditioned facility. Starting earlier in the morning when the weather is cooler will also help to keep your body temperature down when working out outdoors.
Stay hydrated
Hydration during outdoor or indoor workouts is extremely important during summer workouts. Being well hydrated helps you to have an effective workout, especially during the summer. The American College of Sports Medicine recommends drinking 3-8 fluid ounces of water every 15-20 minutes during exercise. After exercise, ACSM recommends you drink 20-24 fluid ounces of water or sports beverage for every one pound lost.
Don’t forget to warm up
Although our bodies are warmer in the summer months due to the heat, it is still important to warm up before workouts. A proper warm up prior to exercise will reduce your risk for injury.
Try something new
Join a new exercise class or try a new workout technique. The summer months means you can incorporate outdoor actives such as biking, running, yoga, hiking, outdoor sports and more into your routine to burn calories and stay in shape.
Try these summer fitness tips to reach your health and fitness goals. Visit the Member Services desk for more information on personal training, the summer group exercise schedule and fitness programs.
References
Michael R. Simpson, D. M. (2011). Selecting and Effectively Using Hydration for Fitness. Retrieved from American College of Sports Medicine: https://www.acsm.org/docs/brochures/selecting-and-effectively-using-hydration-for-fitness.pdf
Revolution, H. F. (2013, August 17). 10 Fitness Tips for Summer. Retrieved from Health Fitness Revelution: https://www.healthfitnessrevolution.com/10-fitness-tips-for-summer/
Williams, C. (2013, July 19). 5 Tips to Keep You Working Out All Summer Long. Retrieved from Huffpost: https://www.huffingtonpost.com/carolyn-williams/summer-workout-tips_b_3621144.html
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