Keeping yourself hydrated under hot weather conditions is very important and becomes even more important when performing strenuous physical activity. Out here in the dunes, people can head out for a long hike or spend the day on the beach, and not realize they haven’t had enough water. Sometimes people don’t drink enough water because they prefer something with flavor, or it’s difficult for them to drink water when they aren’t feeling thirsty. Here are some tips to help you stay hydrated.
1. Drink Before You Feel Thirsty. If you feel thirsty you may already be dehydrated. Rather than drinking to quench your thirst, it is healthier to replenish fluids regularly, even when you don’t feel thirsty.
2. Drink Water NOT Sugary Drinks! Sugary drinks and soft drinks might feel thirst quenching, but they also contain excess calories and caffeine and offer zero nutritional benefit.
3. Keep a Water Bottle with You. Having a reusable water bottle handy is a good idea. Even if you don’t plan on doing any strenuous activity outdoors, having a water bottle on hand will allow you to drink regularly and before you feel thirsty.
4. Add Fresh Fruit or Fizz. Citrus fruits, such as lemons, limes, and oranges, are great water infusers. Cucumber and fresh mint are refreshing flavors as well. Adding fruit is a great way to add a little flavor to your water without adding too many calories. Add fruit to sparkling water to get the bubbles and fizz with flavor.
5. Have a Sports Drink During Vigorous Exercise. Running trails and beaches, biking, hiking and beach volleyball are all common summer activities in the dunes. Even swimming can cause the body to produce excessive sweat in high temperatures. With vigorous exercise a sport drink might be more useful than water since it can also replenish any nutrients and electrolytes lost in your sweat.
6. Eat Your Water. Try adding more fruits and vegetables that are high in water content to your meals and snacks on the days you plan on being outside in hot weather conditions. Check out our local Farmer’s Markets to stock up!
So…you got out and you started walking. Right? You started slowly and added intervals of running along with the walking. Right? You’ve built up your endurance. You’re even getting into a routine. Right? Excellent! Stick with it and your goal of becoming more active this summer is close at hand (or feet in this case).
You’re probably wondering what to do next. Right? Well it just so happens, I’ve got a few more tips to help keep you moving forward.
Sign Up, Already!
Remember the Beverly Shores 9th annual Necktie 5k Walk & Run is on Saturday, June 18 (Father’s Day Weekend) . It’s only 3 miles (3.1 miles to be exact). You can do this! Whether you plan to walk, run or do a combination of both, now is the time to register. Early registration for the Necktie 5K is $20 (or $15 without a t-shirt). It includes your race t-shirt, race number, and food \ drink after the race. Goodie bags will be available for anyone who wants them. After June 6, 2016, the registration fee will increase to $25 for all runners. The race is limited to 500 registrations, so register today.
Just Have Fun
Getting and staying in shape can be fun. Do what you enjoy! 5Ks are a great way to meet people and stay in good shape. Once you’ve completed one you’ll want to do more. Most 5Ks are fundraisers benefiting different organizations. What’s better than giving back to your community while doing something good for yourself? It’s a win win.
Keep combining intervals of walking and running. Remember to warm up with a minimum 10-minute walk and light calisthenics before running. A longer warm-up will allow your body to reach its steady state sooner. Steady state is when your body’s demand for oxygen and its consumption are equal. Oxygen intake is adequate! This means your not gasping for each breath. Use the talk test!
Start slow, be consistent and add gradual progressions to your running lengths and total time or distance. If you feel you’re working to hard, you are. The intensity level is up to you and you body. Listen to your body, gauge your intensity using the Rate of Perceived Exertion Scale. Stick with any increases in your program for at least 2-3 weeks before attempting to increase again. This will build your stamina.
Always Stretch and Rest
The most important day in any beginning or intermediate running program is a rest day. Rest days are as vital as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve. Remember to stretch 10-15 minutes after each session. The longer you run the more time you’ll want to spend stretching. Visit this link for some easy stretches you can do.
Show Up Race Day
A lot of people blow this one. You gotta show up! You can do it. Even if you didn’t stick 100% to a training program, or aren’t exactly where you wanted to be, you can still do it! Call it a race day jitters, but you will find a way to accomplish what you have set out to do. It’s also a lot of fun to be part of something with a lot of other people and the rush will give you a boost once you get going. Walk or run, but don’t let your goal fall by the side of the road.
This year, I’ll be leading the warm-up before the race and there’s usually some fun stuff after the race too. Live music, an award ceremony to honor the fastest walkers and runners in each age category then Yoga on the beach so we can stretch out those tight muscles. It’s a great place to enjoy your accomplishment with friends and also a great place to meet like-minded folks and maybe, just maybe you’ll sign up for your next 5K.
Let’s all get out there and walk or run together!
How’s it going with those New Year’s fitness resolutions? For many people improved fitness is a big goal for the new year, but keeping it up past the first few weeks can be difficult! This year when you feel like you’re gonna give up, MIX IT UP! A properly designed fitness program can get you maximum results in minimum time. Here are my tips to help you keep your resolution to get and stay fit in 2016.
Out With the Old…
If your cardio workouts are always done the same old way at the same pace and for the same amount of time, don’t expect to see much change in your fitness level. If you’re ready to make some serious changes you gotta mix it up.
Try this… Interval Training
Interval training can take your current cardio workout to the next level. You’ll burn more calories, increase your lung capacity and keep boredom at bay. Interval training can be applied to any mode of cardio work. It’s not as complicated as you might think. Interval training is simply alternating bursts of intense activity with intervals of lighter activity. For example, if you’re walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks. Warm-up first then increase the intensity and work hard until you’re ready to catch a break then bring the intensity back down until your ready to take it back up again. That’s it! Keep it simple and always listen to your body.
Out With the Old…
If your cardio workouts have gotten boring and the weight lifting routine that once gave you such great results is no longer working, you’ve hit a plateau and it’s time to mix it up if you want to continue to see results.
Try this… Cross Training
Cross training is a great way to increase calorie burning and spice up your workouts. With this method, you choose different activities – either performed within the same workout, or alternate the different activities from workout to workout. Cross training is an ideal way to alleviate boredom and avoid plateaus in your training because it provides a constant mental and physical challenge. An example of a cross-training workout would be to start with 10 minutes of walking, followed by 10 minutes of light jogging, dancing or weight lifting, followed by 10 minutes of stair climbing or biking, and maybe finish off with 10 minutes of stretching. Whatever activities you enjoy can be implemented with this method, but mix it up regularly to help keep you motivated and increase your results.
Another option is to do a different type of activity each day of the week. This will keep your workouts interesting and prevent boredom and the dreaded plateau. For example, you might walk on Monday, do upper-body weight training on Tuesday, jog or dance on Wednesday, do lower-body weight training on Thursday and take a Yoga or Pilates class on Friday. Cross training gives you the opportunity to work all of your major muscle groups, and provides you with a continual well-rounded fitness plan.
Try this… Circuit Training
On your next weight lifting day try circuit training. Circuit training involves choosing 4-5 strength-training exercises, alternated with short periods of cardio (3-5 minutes) repeated for a number cycles. You’ll want to move fairly quickly through the strength training exercises to keep your heart rate up, but don’t sacrifice your form. Add variety to your workout by continually changing the exercises, the amount of weight lifted and number of reps from week to week or workout to workout. Be sure to strengthen and stretch all muscle groups — not just your “favorites” — to stay balanced and prevent injuries. By choosing exercises that work more than one muscle group — such as squats, lunges, pushups and pull ups — you will make the most of your time and significantly increase calorie burn and stamina. Try linking a few movements together such as a squat with a bicep curl with a shoulder press. Full body movements like this one are the most time-efficient and are also great for your core.
Remember to always listen to your body and use the RPE (Rate of Perceived Exertion) Chart to help determine your intensity level. Most benefits can be achieved in the 4-6 range but occasional visits to the 7-8 range can get you over the hump. Work at the level that feels right for you. Push yourself a bit but don’t overdo it! It’s always best to gradually increase your endurance, stamina and strength over time.
So remember, you CAN achieve your new year’s fitness goals if you plan your workouts, listen to your body and MIX IT UP! Here’s to a New Year and New You!
Regular exercise can help you control your weight, reduce your risk of heart disease and strengthen your bones and muscles. But if you haven’t exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine.
Get Fit…Get Food is back this summer with Yoga on the Beach! We will all meet at Bartlett’s, then shuttle down to the Beverly Shores beach for an hour of gentle yoga with Amanda. After class we’ll head back over to Bartlett’s Gourmet Grill where Gary & Nicole will prepare a special healthy dinner. Make it a perfect ending to a perfect summer day. Enjoy the evening taking care of you, stretch out and relax on the beach then socialize with new friends and classmates over a delicious gourmet meal and tasty libations.
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