Tags Posts tagged with "exercise"

exercise

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Summer’s in full swing, and even though there are only a few weeks of the season left, the temperatures show no signs of cooling down for longer than a day or two. If you’re still dealing with long stretches of unbearably hot days, your exercise regimen may have been put on hold. After all, if you’re planning on working out in the middle of a heatwave, you may be wondering, are you in the clear or should you think twice?

As it turns out, you absolutely can exercise in a heatwave.

However, you have to be really careful and in tune with your body. Put that personal best on hold. It can definitely wait until the heat breaks. Plan your workout around the middle of the afternoon when the sun is doing its worst. Nighttime workouts are totally okay. Exercise indoors if possible. And of course, know your body. If you don’t feel well, it’s time to stop for the day.

Don’t wear black if you can help it.

Feel free to be ultra picky about your workout outfit. Break out the moisture-wicking sports bras, shirts, shorts, and leggings. Embrace breathable fabrics. Avoid skintight garments.

Make sure you have plenty of fluids.

While a bottle of water or two is a good start, experts recommend re-hydrating in other ways. You need to restore your electrolyte balance, so make sure to shop for a beverage that has electrolytes before your workout so your body can recover properly.

Whether you’re training for a marathon or another sporting event, you’re trying to lose weight and hate skipping workouts, or you just enjoy physical activity, don’t let a heatwave cramp your fitness style. As long as you’re careful, listen to your body and stay hydrated, there’s no reason to stop going to the gym. And hey, if it’s ever too hot, don’t forget that you can always work your muscles by swimming!

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Swimming laps and poolside crunches can be a bit anti-social when you’re hanging with friends. So when you want to work in some toning moves without advertising the need for a belly blast, try a few subtle moves you can do without making too much of a “splash.”

Lounging Around

lounging-around-poolYou’ll look utterly casual propped against the side of the pool, with your arms supported, as your lower half is doing all of the work underwater. You don’t even have to kick very vigorously, because you’re using the water as resistance as you open and close your legs for an inner thigh workout, or make “bicycle” movements to tone your abs and calves.

Trend-Setting Treading

treading-waterTreading water in the traditional way is a good workout in itself, but you can vary it to target additional muscles — all while keeping up a conversation with friends.

Instead of the typical “sculling” arm movement for treading water, sweep your arms broadly behind you, as if you were doing an exaggerated breaststroke. This is great for your triceps and shoulders.

Do biceps curls while treading water. Because water pressure is heavier than air pressure, you don’t need hand weights to make this effective for your upper arms. Just make sure your legs are moving fast enough to keep you afloat as you do this.

Vary your kicks from the standard treading water “flutter,” in order to tone more muscles in your lower body. Include bicycle, “long strides” and marching motions.

Kick Up Your Heels

When you’ve waded out waist-deep or a bit higher, do a little energetic walking in place. By bending your knees as if you’re marching, you’ll get extra toning for your rear and your thighs. Granted,it’s a bit more conspicuous than some other water moves. But if you’re among like-minded friends, it’s a great fat-burner as well as muscle-toner that you can do while socializing.

 

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yoga on the beach with sun in background

Yoga is a super effective yet gentle form of exercise that improves not only the body but the mind and spirit as well. Consequently, it has gained more and more popularity across the nation, which has led most gyms to offer some form of yoga class. Therefore, due to its prevalence and continued popularity, you might have considered taking a yoga class at some point in time. Before giving yoga a try, though, you will want to know what to wear to your first class. Read below to learn more:

Comfortable Clothing:

yoga at the beachYou want to be comfortable when practicing yoga. However, that doesn’t mean you should wear your 20-year-old sweatpants that are threadbare and stained. No, it means wear clothing that fits your body comfortably. You don’t want to be pulling or tugging on your clothing in an effort to get comfortable during class.

Moisture Wicking Clothing:

Unless you are taking a restorative yoga class, which is a type of class that focuses primarily on relaxation,
you will most likely work up a sweat. Therefore, when you choose an outfit for yoga make sure it is moisture wicking. That means everything you’re wearing, not just your outerwear; your underwear should be moisture wicking as well.

Clothing Made For Yoga:yoga class poses

Due to the popularity of yoga, there are now many clothing companies that offer clothing specifically designed with yoga in mind. For example, you can go to virtually any clothing store and find yoga pants. These are tight fitting pants or capris that allow movement. They are also usually made out of moisture wicking fabric.  The shirt or top you choose to wear should also be somewhat tight fitting when practicing yoga. This is because many of the poses require you to lean over, almost upside down. If your shirt is too loose, you will be fussing with it, trying to make sure you are decent, instead of posing correctly.

Keep in mind, yoga is an open, free practice. That means there is no judgment about clothing or anything else within a yoga class. However, it is a good idea to take the above tips into consideration. Doing so will ensure you get the most out of your yoga class and fit in with the other students.

 

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woman in a red shirt running

Running your first marathon, whether it’s a 5K or a 10K, can be quite daunting. You may wonder how you’ll ever be in good enough shape to run distances like that. Don’t let your nerves or lack of preparation stop you from meeting your goals. By following these helpful tips, you can get your body, mind, and spirit ready for the day of the big race.

1. Watch your diet — Diet and exercise go hand-in-hand. Without the proper nutrition, you’ll never be able to vegetables in a barrelmeet your full potential. Of course, that doesn’t mean you should start dropping all fats and carbs from your diet. That can be dangerous. You may want to do some research from reputable sources online or consult with a dietician to get your diet in race shape.

2. Train often — You won’t wake up on the first day able to run a 10K. It takes time and perseverance. To meet your big objective (running a 10K), make small, manageable goals. Maybe one day you’ll run half a mile and stick with that for a few days. Then, slowly upgrade to one mile, then two, and so on and so forth.

3. Sleep well — Don’t leave your body running on fumes. Make sure to sleep well every night, getting between stretching for a running workoutseven and eight hours if possible. On the night before your first marathon, it’s even more crucial that you get as much sleep as you can.

4. Don’t skip breakfast — When you wake up for race d
ay, you may want to pass on a big meal in favor of a
protein bar or something more portable. However, you need energy to get you through your first marathon, so skipping breakfast is a big no-no. That said, make sure your meal is nutritious.

5. Stretch — Nothing could be worse than pulling a muscle shortly after you start racing the track. Every time you go out and run, and especially on the day of the big race, make sure you stretch your whole body thoroughly so your muscles are warmed up and ready for activity.

 

 

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Fitness woman drinking water from bottle. Muscular young female at gym taking a break from workout. ** Note: Shallow depth of field

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The sweating, the exhaustion, the…chafing? You love to get your fitness on, but even you have to admit, once summertime arrives, you have more obstacles to deal with. Whether you feel like going for a run outside or rolling out your yoga mat in the green grass, you need to be safe. Check out these tips on how to prevent dehydration, sunburn, and more.

1. Don’t push too hard — There’s a big difference between working out in an air-conditioned gym and outdoors in the stifling heat. Your body has to work that much harder when outside. If something seems off, like strange pain, a headache, or an upset stomach, give it a rest. Try again another day.

2. Fuel right — Your pre and post-workout snacks are essential to getting you through your workout safely. While you may get your protein from bars any other time of the year, switch to a liquid in the summer. Experts recommend fruit as well. Avoid anything that will dry your throat out.

Woman running for exercise.

3. Plan your workouts — Even the most seasoned fitness pro is going to try to avoid working out on super humid days where the temperatures are pushing 100 degrees. Look at the week ahead in weather and try to schedule your workouts on the cooler days. If that’s not possible, exercise in the early evening, when humidity tends to drop.

4. Avoid dark colors — Everyone knows black is going to make you hotter faster. Wear brighter colors. Avoid skin-tight clothing, which traps in sweat and dirt and is awful for your skin. Avoid layers and heavy materials.

5. Drink water — It’s tempting to reach for a sports drink after an intense summer workout (or even during). However, water is your best bet. Sports drinks are too sugary. Only water will keep your body going before, during, and after a summertime sweat sesh.

6. Never forget the sunscreen — Is it bright and sunny outside? Wear sunscreen. Is it overcast and gray? Wear sunscreen. Slather yourself before you head outside and you should be good for the duration of your workout, unless you spend hours outdoors. In that case, you’ll need to reapply your sunscreen.

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If you’re like most people around the world, you’ve probably downloaded Pokémon Go, the hit augmented reality game for smartphones and mobile devices. This free title lets you catch ‘em all by searching the world for pocket monsters near you. You can also hatch eggs and collect supplies at PokeStops. All these objectives require a lot of walking. If you’ve been hoofing it lately, you may wonder, does Pokémon Go count as exercise?

The good news for gamers? It totally does! Unlike a lot of video games, which often require the player to sit in front of their TV, Pokémon Go is being lauded for getting gamers outside and into the world. Pokémon collectors tend to congregate in parks and other popular spots to catch Pokémon and chat about their catches, so the game has social benefits, too.

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Of course, if you’re trying to lose weight, playing Pokémon Go may not necessarily be the best course of action. To burn calories, you have to get your heart rate up, with experts explaining that a 75% heart rate will only have mild effects. Optimal heart rate should be at least 85%. Unless you’re really running around chasing Pokémon, it’s unlikely you will achieve this when walking, even at a brisk walk.

That said, some devoted players who commit hours daily to walking around their neighborhoods catching ‘em all have reported they’ve lost weight, so it is possible. However, exercise is only one part of the equation for weight loss. Your diet is also key. If you’re eating nutritiously and working out regularly, you’re more likely to see results.

However, Pokémon Go players aren’t really thinking about weight loss. They’re more committed to becoming the best. Exercising is just a side effect of the game. So while Pokémon Go isn’t as effective as other fitness apps, one thing is for certain, and that’s more people are getting outside and connecting than before the game was released.

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