The Why and What of Summer Exercise
It's summer...
so get outside.
We spend our entire lives indoors, stuck to our chairs, eyes glued to electronic devices.
While there are some things that you must stay indoors for, such as laundry or painting walls, exercise isn't one of them.
In fact, exercise lends itself perfectly to the outdoors - in the city, at the lake - anywhere without four walls and a roof.
Outdoor exercise gives every cell in your body a fabulous fresh-air fix.
Fine, do your exercise indoors the other three seasons, protected from the elements.
Shake things up and do something different while the sun is shining.
First, a clarification.
Just because you are outdoors with your limbs moving does not necessarily mean you are exercising.
Sauntering through eighteen holes with a lengthy 'water' break at the nineteenth hole is, by definition, not a workout, even if you do feel tired and sweaty at the end.
Stooping over to pick persistent weeks from your vegetable garden certainly requires some work from your core muscles, but it demands little caloric expenditure.
Golfing and gardening are two examples of active living.
Active living is almost anything besides sitting on the couch.
Exercise, by comparison, is structured, purposeful physical activity done at a higher level of intensity for enough time to challenge your current fitness level.
Cardiovascular conditioning is physical activity that moves your body through large, rhythmic motions, elevates your heart rate, and sustains this for 20 minutes or more.
Muscle conditioning is physical activity that challenges your muscles against some kind of resistance until fatigue is reached (when you need to stop, because good technique is becoming compromised).
A balanced fitness regimen involves cardiovascular and muscle conditioning components, as well as, don't forget, flexibility.
So, how can you get some proper exercise this summer, between barbeques and boat rides? Simply go for a walk, keeping a moderately vigorous pace for 20 minutes or more, and how about incorporating some hills? When you put on your rollerblades, pick a destination far away.
When you get there, use the highly portable elastic tubing you brought with you to do some upper body strength movements.
Swimming? Leave your kids to play in the shallow end (with supervision) and head over to the lanes for some laps.
Bottom line, pick something you like and fits your lifestyle.
Still not sure about those rollerblades or swimming laps? Enroll in an outdoor bootcamp-style class with a certified, reputable instructor.
With this you simply need to show up to class, and you'll leave knowing you had a balanced and effective workout.
Bootcamps and every activity mentioned above are better with a friend.
The accountability and social enjoyment factors will have you tying up your laces every time, eager for the workout ahead.
Whatever your chosen summer exercise modality turns out to be, safety is key.
A third-degree sunburn or a twisted ankle will only hinder your journey to peak physical fitness.
Wear supportive, athletic footwear.
Remember your hat, sunscreen, bug spray, sunglasses, or anything else needed for the elements.
Stay hydrated.
Be conscious of traffic and water safety.
Warm up, cool down, and stretch.
(Oh yes, stretching...
any outdoor yoga classes in your community?) Work at an intensity that is appropriate for your current fitness level and abilities.
Listen to your body, and consult your healthcare provider before embarking on a new exercise regimen.
Golfing and gardening are still okay.
Active living offers some important disease prevention and overall wellbeing benefits.
However, structured exercise sessions are needed to burn calories, improve heart and lung efficiency, and strengthen muscles head to toe.
Exercise prepares you for your sport of choice, including the 'sport of life'.
Exercise helps defy many of the symptoms we mistakenly blame on aging, and ultimately offers an enhanced quality of life.
Summer is short.
Leave your indoor chores for October, and let exercise and active living be your motivation for getting outside.
Enjoy!
so get outside.
We spend our entire lives indoors, stuck to our chairs, eyes glued to electronic devices.
While there are some things that you must stay indoors for, such as laundry or painting walls, exercise isn't one of them.
In fact, exercise lends itself perfectly to the outdoors - in the city, at the lake - anywhere without four walls and a roof.
Outdoor exercise gives every cell in your body a fabulous fresh-air fix.
Fine, do your exercise indoors the other three seasons, protected from the elements.
Shake things up and do something different while the sun is shining.
First, a clarification.
Just because you are outdoors with your limbs moving does not necessarily mean you are exercising.
Sauntering through eighteen holes with a lengthy 'water' break at the nineteenth hole is, by definition, not a workout, even if you do feel tired and sweaty at the end.
Stooping over to pick persistent weeks from your vegetable garden certainly requires some work from your core muscles, but it demands little caloric expenditure.
Golfing and gardening are two examples of active living.
Active living is almost anything besides sitting on the couch.
Exercise, by comparison, is structured, purposeful physical activity done at a higher level of intensity for enough time to challenge your current fitness level.
Cardiovascular conditioning is physical activity that moves your body through large, rhythmic motions, elevates your heart rate, and sustains this for 20 minutes or more.
Muscle conditioning is physical activity that challenges your muscles against some kind of resistance until fatigue is reached (when you need to stop, because good technique is becoming compromised).
A balanced fitness regimen involves cardiovascular and muscle conditioning components, as well as, don't forget, flexibility.
So, how can you get some proper exercise this summer, between barbeques and boat rides? Simply go for a walk, keeping a moderately vigorous pace for 20 minutes or more, and how about incorporating some hills? When you put on your rollerblades, pick a destination far away.
When you get there, use the highly portable elastic tubing you brought with you to do some upper body strength movements.
Swimming? Leave your kids to play in the shallow end (with supervision) and head over to the lanes for some laps.
Bottom line, pick something you like and fits your lifestyle.
Still not sure about those rollerblades or swimming laps? Enroll in an outdoor bootcamp-style class with a certified, reputable instructor.
With this you simply need to show up to class, and you'll leave knowing you had a balanced and effective workout.
Bootcamps and every activity mentioned above are better with a friend.
The accountability and social enjoyment factors will have you tying up your laces every time, eager for the workout ahead.
Whatever your chosen summer exercise modality turns out to be, safety is key.
A third-degree sunburn or a twisted ankle will only hinder your journey to peak physical fitness.
Wear supportive, athletic footwear.
Remember your hat, sunscreen, bug spray, sunglasses, or anything else needed for the elements.
Stay hydrated.
Be conscious of traffic and water safety.
Warm up, cool down, and stretch.
(Oh yes, stretching...
any outdoor yoga classes in your community?) Work at an intensity that is appropriate for your current fitness level and abilities.
Listen to your body, and consult your healthcare provider before embarking on a new exercise regimen.
Golfing and gardening are still okay.
Active living offers some important disease prevention and overall wellbeing benefits.
However, structured exercise sessions are needed to burn calories, improve heart and lung efficiency, and strengthen muscles head to toe.
Exercise prepares you for your sport of choice, including the 'sport of life'.
Exercise helps defy many of the symptoms we mistakenly blame on aging, and ultimately offers an enhanced quality of life.
Summer is short.
Leave your indoor chores for October, and let exercise and active living be your motivation for getting outside.
Enjoy!
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