Fitting In Fitness (As Temperatures Rise)
How can we avoid letting summer heat derail our health and fitness goals? Let me share a few practical tips with you!
Baby, it’s hot outside! And I mean hotttttttt! Summer is in full effect throughout the country. If they haven’t already, it is pretty much a guarantee that your temperatures are going to rise in the next few months. What can we do to avoid letting these changes derail our health and fitness goals? Well, I’m glad you asked… read on down as I share some practical tips.
While I am not a fan of rising temps, I can say that I enjoy the other aspects of life that come along with the summer months. Things like freedom from taking the kids to and from school every day (even though my son opted in to summer school this year for credit advancement)! While I am super proud of him for being proactive and taking charge of his credits, this is definitely a new addition to my summer break, ha! But summer also allows for travel (day trips and even overnight stays), lighter meals that do not require the oven being used, and just the freedom to get outside and enjoy nature.
For me personally, it also frees up time for me to find ways and locations to take my workouts outdoors. This is when I have to get strategic and sometimes creative to beat the heat here in Southern California, so that I am able to stay on track with my goals
Ways to beat the heat on your health and wellness journey:
Wake up with the roosters! Well, not quite literally… at least not in my neighborhood. In other words, get up earlier in the morning to get your day started. Even though the sun may already be rising, most times the temperature is much more accommodating then, than later in the day. Do your best to avoid exercising outdoors in the early afternoon. It’s usually hottest between noon and 3pm.
Stop, drop, and chug! That’s another way of saying, “drink your water”. Whether you’re working inside or out, stay hydrated. Drink water before, during and after physical activity, even if you don’t feel thirsty. We sweat more (lose fluids) with increasing temperatures and especially humidity, not to mention an increase in physical activity. Drinking water during exercise is necessary to replace the fluid lost through sweating. The amount of fluid needed would be based on your body and levels of activity.
CYA (Cover your *assets)! Wear lightweight, light-colored, loose-fitting clothing. There’s nothing comfortable about oversized clothing drenched in sweat sometimes causing chafing, irritation, and the possibility of overheating. Now, I know that some folks like wearing an extra layer to actually encourage more sweat for themselves, but please do so safely and mindfully! In general, opt for moisture-wicking fabrics that dry quickly and push sweat to the outer layer away from your skin. Remember to also protect yourself from the sun with sunglasses, a hat or visor and sunscreen. You can always find a sunscreen that’s right for you and your level of activity, be sure to look for sweat-resistant options.
Go back inside! If it is just plain too hot or humidity levels are too high, do not hesitate to find an indoor location where you can be active, like a shopping mall, gym, community recreation center, or even in your own home.
Last, but not least, LISTEN UP!
Listen to your body and listen to your healthcare professional (if you haven’t already done so).
Take your time and pace yourself during your outdoor workouts. You may not be able to exercise as long, or at your usual level of intensity, until your body has time to adjust to the changes in temperatures and humidity.
And of course, remember to check with your healthcare professional before starting any exercise routine or deciding to move your workouts outside. If you have preexisting medical issues or concerns or take certain medications, your body’s response to heat may be exacerbated (made worse). Please take this all into consideration when exercising outdoors.
The Importance of Resistance Training
Resistance training is a form of exercise that has functional and internal health benefits. It offers increased bone and muscle strength, improved joint function, increased endurance, and it also has the ability to shape our bodies in a way that cardio alone cannot.
What exactly is resistance training?
Resistance training is a form of exercise that has functional and internal health benefits. It offers increased bone and muscle strength, improved joint function, increased endurance, and it also has the ability to shape our bodies in a way that cardio alone cannot. Many people would agree that resistance training can even decrease anxiety, providing an option as a mood-enhancing activity.
What is the difference between resistance training and strength training?
The terms “resistance training” and “strength training” are often used interchangeably, but there is a slight difference. Resistance training most often refers to using your bodyweight alone, dumbbells or bands, or even exercise machines to build muscle. If you are working out at home and find yourself without any of those items, you can get creative by using a couple of cans of soup, water bottles, or even bottles of disinfectant spray (these days, most of us definitely have those handy)! Seriously, there are no limits to what household items can be used to offer resistance during a workout.
More on strength training…
Strength training is often referred to when you are almost always utilizing some type of weight equipment. In this scenario, you are lifting heavier weights, often with lower repetitions, with a specific goal of getting stronger. The need to increase strength could be for maintaining or improving your ability to complete activities required for daily living. Those activities may include, but are not limited to, house cleaning, running errands, getting in and out of the car, or even workplace duties. Other reasons to increase strength could be better performance in a particular sport or maybe preparation for a sporting competition.
Resistance or strength….Just start!
As you can see, both terms work to improve your overall health. That improvement also includes the ability to possibly lose weight. With any type of resistance or strength training, your body builds muscle mass, as it increases strength. This training has been shown to increase the amount of calories burned, even when you are at rest. As awesome as this is sounds, it is only one piece to the puzzle of our health. We also must take into consideration a few other factors: sleep patterns, food & nutrient intake, stress levels, and hydration levels… just to name a few!
With all of that being said, do not neglect incorporating resistance training as a major component into your overall health and wellness plan. If you need assistance in figuring how to start, what exercises to perform, or even what equipment to use, don’t hesitate to reach out. I am more than happy to help!