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The Fitness Queen

Summer Fitness Fun

by Dawn Strozier, The Fitness Queen

With the summer comes great opportunity to put variety into your workout. If you are someone who regularly works out at a fitness club or exercises in your home, you may find it difficult to keep your activity level during the summer months. Exercising indoors can be less than motivating when you prefer to spend time playing outdoors.

However, the pleasant temperatures and the visual interest of your surroundings can be the motivation you need this summer to keep you exercising on a regular basis. To help you avoid completely abandoning your fitness routine, here are some of the best and most enjoyable outdoor fitness activities to consider.

Walking

Walking is one of the best lifetime sports. It's easy on the joints. You don't need a lot of fancy equipment. And you can burn calories, even though it's a more modest amount compared to other activities. Walking is a great starting point.

Current national guidelines recommend brisk walking for 30 minutes a day. According to the guidelines, walking for 30 minutes, 5 days a week, at a brisk pace

about 5 mph will help ward off chronic disease. Your risk of breast cancer, heart disease, diabetes and high blood pressure go down as a response to just increasing your level of physical activity. If you are trying to lose weight, you should shoot for 60 minutes of walking most days of the week. To keep weight off, get 45-60 minutes of walking at least 3 times a week.

The key is to incorporate walking into your daily life and break the time into several manageable events. Consider walking the kids to school or the bus stop in the morning, walking to the grocery store or walking to run errands at lunchtime, and walking the dog or taking a stroll after dinner each evening.

Jogging/Running

Jogging is terrific for your heart and lungs, and it improves your stamina. If you're trying to lose weight, it can burn calories more quickly than walking. The key is to start slowly. The general rule is to increase your time or distance by no more than 10% each week.

Cycling

Not only is bicycling an excellent cardiovascular exercise, you can really enjoy your surroundings by cycling to different neighborhoods or parks, bike paths, or trails. Many people cycle to commute to work.

While running tends to target the hamstrings (the muscles in the back of your thighs), cycling uses the quadriceps (the muscles on the front of the thighs) more. It's important to make sure your bike is fitted properly to your body; otherwise, you'll put too much stress on your back or knees.

I recommend finding a bike shop or a demo program where you can try a bike out. I would highly recommend getting a fit kit, which measures you for the bike.

When you're getting started, you want a softer seat but not one that is too wide, or you won't be able to get behind it. If you're a woman, try a women's racing saddle. It will be more comfortable but may take some time to get used to. If your gym offers spinning classes, they can help you prepare for biking outdoors. It's also a good idea to learn basic bike repair.

Swimming

Swimming is a wonderful cardiovascular conditioner that also helps tone arms and legs, and it is very easy on the joints. In fact, it's perfect for people who have muscle or joint problems. The weightlessness of the water helps them exercise pain-free.

Swimming will increase your stamina, can help ward off high blood pressure, and relieves stress.

Hiking

Hiking uses a lot of up-and-down movement, so you get a tremendous leg workout along with the cardiovascular benefits. Hiking also provides a relaxing atmosphere for a workout that doesn't seem like a workout at all. Listening to the birds and a babbling brook, and enjoying the cool breeze of the forest, provides a break from daily stresses.

However, hiking does require some preparation. If you are a beginner you should do a little research and find short hikes that offer good scenery without too much difficulty or special equipment. More difficult hikes offer a sense of accomplishment and for extra adventure and challenge, you can backpack. You also need to be aware of potential dangers in their area. Snakes, mountain lions, biting flies, or bees can be an issue.

When hiking, it is important to dress for quickly changing temperatures – you might want to think layers. And be sure to know if water is available where you're heading. A good regional hiking book with area trails is a great investment.

Hiking is also a great sport to do along with a friend or mate.

Kayaking

Kayaking is primarily an upper-body sport, but it also works the muscles of the center of your body, back, and stomach. In fact, many beginner kayakers fatigue early because they rely mostly on their arms rather than their core. To prepare your body for kayaking, work on your shoulders, abs, lower back and on your flexibility. Pilates and yoga are great exercises to help prepare you as well.

Beginners should start by taking a class or clinic in a pool or flat-water location. You will learn how to roll the kayak, paddling technique, read the river and what to do for problems like getting pinned against rocks.

So, don’t spend all your time in the gym have fun the last few days of summer; get out and enjoy the sun and the health benefits that natural sunlight has to offer. Change it up this season by taking advantage of the wide variety of activities you can do that often don’t feel like exercise but still provide a large range of health benefits.

For more information contact:

Dawn@thefitnessqueen.com

www.thefitnessqueen.com

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