Summer Fitness Tips

I’m almost afraid to jinx it, but summer is finally here! Excessive humidity and scorching hot sun, can make working out less-than desirable.  Need some help staying on the fitness train? Here are a few quick and easy tips to use while working on your fitness over the summer months!

  • Hydrate, hydrate, hydrate:  Now more than ever, hydration is so important.  The go-to-rule for hydration is typically half of our body weight in ounces everyday. But if your are sweating like a mad-man (or woman), drinking more than the rule is necessary as your body is losing more water than usual!  Avoid dehydration by drinking 16 ounces of water before a workout, at least 4 ounces every 15 minutes during your workout and 16 ounces after your workout.  This may sound like a lot, but you’ll thank me when your muscles aren’t screaming at you from dehydration the day after that killer workout.
  • Just Say “No” to Cotton:  Shop for gear that is light in color and made of sweat-wicking material.  This material is designed to keep you cool, which means your body doesn’t have to work twice as hard.  Also, the lighter the color of the material, the less light it absorbs, and the cooler you will be!  Yay… No sweaty, sticking-to-me-in-weird-places cotton workout T’s for you this summer!
  • Between 10am and 4pm is Pool Time, Not Workout Time: The sun is at its peak between the hours of 10am and 4pm.  The days are longer now, which means there is more time to squeeze in an early morning or late evening workout.  Embrace it and avoid the peak sun hours! If you are training for a race that will have you running or biking during peak sun hours, remember every workout does not have to be a Personal Record.  Take ‘er easy.  Your body will thank you and so will your race time!
  • Try a New Workout Class: There are fitness studios on every corner.  Embrace the AC and give a new class a try.  Whether it’s Cross Fit, Yoga, Bar Classes, Zumba, etc., there are so many options for getting your workout on inside!
  • Listen to your body! If the heat has you panting like a thirsty dog, take a break! Yes, it’s bikini season, but there’s more than one reason why Sunday is called “The Day of Rest.”  Don’t ignore the signs that your body is worn out! Fatigue, sore muscles, stiffness and a decreased immune response are just a few signs that you’ve over done it!  Take a break and come back hard tomorrow!
  • Fuel Essentials:  If Gatorade is the only thing that comes to mind in terms of workout fuel, then we’ve got a lot to talk about!  Even though the super-ripped athletes on TV supposedly love the stuff, your body doesn’t.  High amounts of sugar and chemical-filled dyes make for an upset tummy and inadequate nutrition.  You need to be consuming food that will provide sustainable energy.   If you consume only high amounts of sugar, your body will burn it up quickly, leaving your tank running on fumes in no time.  Eat a snack that is complex, containing a combination of fat, protein and carbohydrates about 45 minutes before your workout.  Your body will break down the food slower, avoiding a spike in glucose to your blood stream, making the fuel last throughout your workout!
  • Get Adjusted: Why does nearly every professional sports team have a chiropractor on-staff?  If the athletes are doing it, you probably should to!  Regular adjusting is the only way to keep your nervous system functioning at its optimal level.  Every nerve going to your muscles stems from your spine.  Getting adjusted regularly is the only way to ensure those nerves are functioning properly at all times.  You can attempt to stretch and strengthen every muscle in your body, but if the underlying structural issue is not addressed, nerve dysfunction will ensue and your athletic performance will suffer.

Working out during the summer months can be very rewarding.  Just remember to be smart and listen to your body in order to make this summer your “fittest” summer yet.

source; Total Balance Chiropractic

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