The Dog Days of Summer have come and gone — soon enough it will be the end of the season altogether! Before sunny skies are replaced with the cooler temps of Fall, make sure you have a go at these favorite Summer fitness activities. Because unlike multi-season sports like running and biking, Summer temps and warm weather are a must for these five sun-filled activities.
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It's getting hot in here, so take off all your clothes, put on a bikini and jump in the pool. (That's how Nelly's song went right?) Sure, it's Summer . . . sun, high temps, and lots of sweating are expected. Heck I'm a born-and-raised Floridian; Summer is the only season I know! But just because this Summer's heat wave is causing a mass exodus indoors, doesn't mean you're bound to the treadmill, or even a gym for your workouts!
While air conditioning is great, extreme heat requires extreme cool-down measures like a refreshing dip in the pool. Even if you're not a swimmer, you can still get a full-body workout with these water exercises from Mark Hendricks, Group Fitness Manager at Greenwich Equinox in New York City. Plus, working out in the pool is so much fun, you'll forget all about the scorching temps. Just don't forget your sunblock!
So grab a noodle (floaties if necessary) and jump in!
Check out the heat-beating full-body workout after the break!
Does the upcoming long holiday weekend have you excited about having fun in the sun? After a Spring of "getting bikini-ready" workouts, now's the time to enjoy what the season has to offer while maintaining your strength-training regimen. No matter which body part you are looking to strengthen and tone, check out these Summer sports that'll work specific parts of your body!
Source: Flickr User Tom Walter
Summer weather inspires me to exercise outside, even though some days it's super hot and humid. I usually work out early in the morning when temps are the lowest, and if I'm done by 8:30 a.m., I usually beat the heat. Not only do I love not having to wear a lot of clothes, but there are also so many different ways to move your body, you'll never get bored.
With busy Summer schedules and the sometimes unbearable heat and humidity, 15 minutes may be all you can spare (or bear). It may feel like a short time, but some exercise is always better than none at all. Check out how many calories you'll burn in your mini-workout. All stats are based on a 130-pound woman.
Running at a pace of 6 mph (10-minute miles): 148 calories
Walking at a pace of 4 mph (15-minute miles): 59 calories
Biking at a moderate pace of 13 mph: 118 calories
Mountain biking: 126 calories
Stretching/light yoga: 59 calories
Swimming laps at a moderate pace: 118 calories
Snorkeling: 74 calories
Not seeing your favorite Summer activity? Keep reading to find out how many calories you burn in 15 minutes of hiking, tennis, or playing Frisbee.
His proactive lifestyle approach got me thinking about warm-weather fitness. Summer is prime time to get out of the gym whenever possible, but it doesn't just have to mean lacing up your running shoes and hitting the park. There's lots of outdoor options either during the week or on the weekend, depending on how you like to stay fit. Need a regimented workout? Sign up for an outdoor boot camp. Love to socialize? Join a sports team, and use practice and games as your workouts. Or, if you go where your whims take you, you may find yourself on a hike one day and challenging a friend to a tennis match the next.
How do you take advantage of warm weather in your fitness routine?
According to the Korey Stringer Institute and the National Athletic Trainers' Association, you should allow time for heat acclimatization. What this means is that the duration and intensity of your physical activity should be nice and gradual so that your body can adjust to the temperature. Other quick tips to prevent any health illness before it becomes serious include:
- Drinking lots of water before, during, and after your workouts to avoid dehydration. You should sip about four to eight ounces of water every 15 to 20 minutes. If your urine is darker in color, that could be an indication that you are dehydrated and need more fluids.
- Try exercising during the cooler times of the day. Early in the morning and late in the evenings is when you can usually avoid the heat. If you are going for a run and the heat is inescapable, try running in shady places like the woods, or breezy places like the beach or along a lake.
- Don't overdo it and take lots of breaks. It's important to stop whenever you feel tired or are overheating. For instance, after you complete the first half of a hike, walk, or run, take a break, eat a snack, drink some water, and then continue on.
Where I live, Spring has quickly sprung into Summer weather, with sunshiny days and temperatures steadily climbing through the 80s into the 90s. The warm weather motivates me to get outside and exercise, but I'll tell you, the sudden high temps mixed with humidity are kicking my butt. Here are some tips to make working out in the heat safe and more bearable.
- Stay hydrated. Drink water before, during, and after your workout to avoid dehydration. Bring along a water bottle, water belt, or hydration pack and sip about four to eight ounces of water every 15 to 20 minutes.
- Ease into hot outdoor workouts, and don't push yourself too hard. Exercise for less time and at a lower intensity, then gradually build up to longer, harder workouts. Listen to your body, and don't be afraid to take breaks if you need to.
- Alter your schedule to run during cooler times of the day. Early mornings or late evenings tend to be the best.
- Run in shady places like the woods, or breezy places like the beach or along a lake.
Want to know what else you should do? Then read more