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The Club, Issue #004
June 22, 2020
Newsletter Issue #04 - June 2020
Happy Summer! I hope everyone is able to enjoy warmer weather and get out in nature after being cooped up inside for so long. This is the perfect time of year to add more outdoor workouts to your routine!
In this newsletter, you'll find...
📍Tips for Exercising in the Heat
📍Are you Returning to Your Gym?
Tips for Exercising in the HeatAs the weather warms up you'll be tempted to move your workouts outside. And who could blame you! Longer days, sunshine, warm breezes, pretty flowers to look at. Maybe you're able to do yoga on a beach at sunrise or hike in the mountains or swim in a lake with your kids. Nature is good for our bodies and our souls but as the heat rises we need to be careful about hard exercise.
Exercising in the heat, especially if you're not used to it, can cause your body's temperature regulating system to become overtaxed. Both exercise and hot air temperature can raise your core body temperature. To try to cool off, your body sends blood to your skin which leaves less for you muscles which increases your heart rate even more. And if its humid, sweat won't evaporate from your skin as easily which will further increase your body temperature.
Exercising in hot weather is not impossible, just take a few precautions.
1. Keep your workouts short. The heat of the day is not the time to do a 10 mile run. Break your workouts into shorter segments and avoid the middle of the day if possible. If you're training for an event that requires long workouts, try to schedule them first thing in the morning or take them indoors if necessary.
2. Stay hydrated. Start drinking water BEFORE your workout and sip water throughout. Don't wait until you're done and chug down a whole bottle. Sports drinks are usually not necessary (and are loaded with sugar) unless your workouts are longer than an hour or you are sweating heavily.
3. Wear light colored and lightweight clothing. Cotton is an affordable option but tech fabrics that wick sweat away from your skin are great for hot workouts. And don't forget the sunscreen. A sunburn interferes with your body's ability to cool itself.
Be safe and listen to your body. If you begin to feel dizzy, nauseous, lightheaded or tired take a break and go inside.
Playground WorkoutsWhen you take your kids to the park or playground, there's no need for you to sit around watching them climb, run and jump. Get a workout in while they play!
Here are some exercises you can do using a bench or other playground equipment. Make sure you don't get in the way of the kids though! After all, it is a playground first!
Bench Step-Ups - Stand facing the bench and step onto the seat with one foot. Push through your heel and stand up onto the bench. Step back down and repeat with the opposite foot.
Angled Push-Ups - These can be done on a bench back or bench seat depending on how much of a challange you want. Begin with arms positioned on bench back slightly wider than shoulder width and your feet far enough behind you to create a straight line with your body from your shoulders to your heels. Keeping your body straight, lower yourself to the bench back until your chest almost touches, then slowly push up. Repeat.
Bench Dips - Sit on a bench and place your hands on the edge of the bench with fingers curled around the edge. Your hands should be close to your body. Walk your feet out in front of you and scoot your butt off the bench so your supported by your arms. Lower your body until your elbows are bent 90 degrees and push back up to a straight-arm position. Repeat.
Pull ups or Rows - If the playground has a bar high enough to do pullups then grab the bar with palms facing you or facing away, whichever you prefer. Start with arms straight (you may have to lift your feet off the ground for this). Pull yourself up until your chin comes level with or above the bar. Lower slowly and repeat. If there is not a bar high enough to do pullups, you can try bodyweight rows. Grab a bar slightly wider than shoulder width and walk your feet under the bar and out in front of you. Rest your heels on the ground so you are hanging under the bar with arms straight down and body in straight line from shoulders to heels. Keeping your body in a straight line, pull your chest up towards the bar. Lower and repeat.
Hanging Knee Tucks - This should be done on a bar high enough to allow your body to hang almost straight. Grab the bar with palms facing away from you and let your arms hang straight. Using your abdominal muscles, lift your knees and tuck them towards your chest. Hold for 3 seconds, lower and repeat.
Get creative with whatever equipment or structures might be available and make up exercises as you go!
Moving Forward...We are still observing social distancing guidelines and stay at home recommendations but gyms are beginning to open up again. Are you returning to your gym? Are there workouts or other information that could help you do this safely that I could provide?
Let me know what information I can give you that will help you maintain your fitness routine or make progress on new goals you might have. Send me your comments, requests and questions and I'll do my best to address them in future newsletters. Click the link below to reach me. In the meantime, stay safe and active my fit friends.
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