As temperatures rise and the sun shines brighter, you might start taking your workouts outside more often. To ensure your body’s comfort and safety, you may need to refresh your fitness regimen. These tips can help you safely enjoy your summer workouts.
Take Your Workout Outdoors for a Fresh Boost
(Family Features) As temperatures rise and the sun shines brighter, you might start taking your workouts outside more often. To ensure your body's comfort and safety, you may need to refresh your fitness regimen.
These tips can help you safely enjoy your summer workouts:
Wear sweat-proof sunscreen. Protecting your skin is a year-round endeavor, but when it's hot outside, you're more likely to lose the protection of sunscreen faster. Use a sunscreen that is designed to withstand your summer workout, whether it's a good sweaty run or laps in a refreshing pool. Reapply a broad-spectrum formula with an SPF of 15 or higher regularly and be sure you're using enough. Most people need a full ounce to cover their entire bodies.
Stay hydrated. In warmer weather, your body typically sweats at a higher rate, causing you to lose key electrolytes, like salt and potassium, that are important to keeping your body properly hydrated. Stay hydrated by drinking fluids before, during and after a workout. To mix up your hydration plan, consider choosing a water formulated for fitness, like Propel Vitamin Boost, which is enhanced with 100% of the recommended daily value of vitamins B3, B5, B6, C and E and electrolytes to help replace what is lost in sweat.
Find a workout buddy. There's power - and safety - in numbers. Whether you grab a friend, coworker or pet, try exploring new places to work out for a change of scenery. Having a buddy by your side not only offers security, but also a boost of motivation. Together, you can work toward a common goal, keep each other accountable and encourage each other to crank up the intensity.
Time workouts for cooler periods. Avoid exercising during the heat of the day. Instead, opt for morning or evening workouts and be conscious of high humidity levels, which can adversely affect your respiration and lead to overheating. It's also a good idea to acclimate to the warmer temperatures by starting with a brief workout and gradually increasing the duration over the span of a week or two.
Wear appropriate clothes. Switching to summer attire isn't just about wearing less material; you also need to pay attention to the fabric you wear. The appropriate fit may vary depending on your chosen activity, but generally, breathable fabric in lighter colors is ideal.
Visit propelwater.com to learn more about safely hydrating to tackle warm weather workouts.
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Between work, school and extracurricular activities, schedules can be crazy, and setting aside time to exercise is often difficult. To help build easy, long-term fitness habits and set yourself up for a successful year of healthy living, consider these tips.
3 Tips for a Successful 2019 and Beyond
(Family Features) The demands of today’s always-connected culture can make finding balance in life nearly impossible. Between work, school and extracurricular activities, schedules can be crazy, and setting aside time to exercise is often difficult.
For Performance Enhancement Specialist Emily Hutchins, balance is key to seeing hard work turn into lifelong, healthy habits.
“Whether my clients are striving to lose those last couple pounds or completing their 100th marathon, the most important thing to me is that they're on track to a long life of great health,” Hutchins said.
To help build easy, long-term fitness habits and set yourself up for a successful year of healthy living, Hutchins recommends these tips.
Hutchins recommends low-fat chocolate milk after a tough workout to help repair, rebuild and refuel muscles. With natural, high-quality protein to build lean muscle, fluids and electrolytes to replace what you lose in sweat, calcium for strong bones and the right carb-to-protein ratio to refuel exhausted muscles, chocolate milk is the real deal for real recovery.
Relax and Unwind
It takes real work day-in and day-out to build healthy habits that can benefit you long-term. Setting goals, recovering properly and taking care of your mind and body can jumpstart a better and stronger you. For more information on the benefits of recovering with chocolate milk, visit builtwithchocolatemilk.com.
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Despite the many enticements to indulge in Fall, you can keep your active lifestyle going or even kick off a new fitness regime with these tips.
Fall Into a Fitness Routine
(Family Features) Fall is notorious for comfort foods like pumpkin spice lattes and game day nachos. Combine these tempting seasonal staples with darker, shorter days and it can be hard to maintain an active mindset. Despite the enticement to indulge, you can keep your active lifestyle going or even kick off a new fitness regime.
This year, take advantage of the winds of change when the seasons switch and commit to smart habits for a healthy fall.
Dress for success. As the temperatures drop, you may be tempted to bundle up before heading outdoors to exercise, and for your warm-up and cool-down period, that’s not a bad idea. However, while you’re in the midst of your workout, it’s easy to get overheated. Wear layers that you can shed as you begin to sweat and consider moisture-wicking materials that can prevent sweaty clothes from getting cold in the breeze.
Stay hydrated. You may not feel as thirsty when you exercise in cooler weather, but it’s just as important to keep your body well hydrated. When you sweat, you lose more than just water. An option like Propel Electrolyte Water helps you replace what’s lost in sweat through its key electrolyte – sodium – and supports hydration by stimulating thirst and aiding in fluid balance. With the same level of electrolytes as Gatorade, zero calories and no sugar, it can be a perfect choice to support your active lifestyle. Learn more at propelwater.com.
Opt for early workouts. When dark comes early, it can trick your mind into thinking it’s time to wind down for the night. Avoid that motivation pitfall by planning your workout earlier in the day, such as first thing in the morning or during your lunch break. If early mornings are daunting, remember that it won’t take long to shift your sleep schedule and early exercise is a caffeine-free way to put some energy into your day.
Find exercises you enjoy. Forcing yourself through exercises you despise will only backfire in the long run. If you’re not a runner, look for other ways to get your cardio pumping. Interval walking with varied paces and elevation can be an effective alternative or look at ideas like kickboxing or aerobics that you can have fun with while working up a sweat.
Indulge in moderation. Virtually every expert agrees that an occasional indulgence is perfectly acceptable, but use caution when the fall goodies start tempting. Those warm, rich desserts and drinks are filled with empty calories that can make all your hard work go to waste.
Set realistic goals. Having a long-term goal is a good idea, but be sure to set attainable expectations for yourself, including some milestones you can celebrate along the way to keep your motivation strong. Be realistic about how much time you can dedicate to fitness with your other life demands so you can set your goals accordingly.
Don’t skimp on skin care. The sun may not be as hot, but if you’re exercising outdoors, you’re still at risk for sunburn. Protect any exposed skin with sunscreen before working out.
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