Build a Summer Fitness Routine
Summer can be a mixed blessing when it comes
to achieving fitness goals. It stays light later in the evening so there is
more time for fitness, there’s a wealth of fun activities to choose from, and
it’s easy and pleasurable to get in lots of extra walking and biking. On the
downside, the heat can make people tired and just indoors under the AC. A vacation feels like a great excuse to skip
exercise entirely and lounging poolside is a lot easier than doing laps!
If you want this to be the summer you get into
shape then here is how to kick off the summer season exercise wise.
Establish goals. The way to do this is to focus on S-M-A-R-T
goal setting: Set goals that are Specific (think exactly what you want to
achieve and how to do it), Measurable (so you can see the progress you’re
making), Achievable (you’re much more likely to maintain goals when they’re
achievable), Realistic (consider your limitations and set goals within your
capabilities), and Timely (every great goal is set on a timeline).
Shake up your exercise
routine. There’s a reason they
call it static state cardio—it’s so static that you won’t see results. Instead,
engage in interval exercise, in which you alternate brief bursts of intense
walking, biking, or swimming with periods of slower recovery. On the days when
you don’t do intervals, schedule some core strengthening exercises that will
target the muscles in your back, abdomen, pelvis, and hips. These can certainly
be done outside on a towel in the yard or even at the beach, allowing you to
soak up the great weather while you’re getting fit.
Take the weather into
consideration. If it’s sunny, be sure
to wear sunscreen, along with UV-protective sunglasses and a hat. Wearing light
colors in warm weather will keep you cooler by reflecting sunlight, and a light
jacket that you can remove and tie around your waist is a good idea when the
weather is iffy. Take a water bottle even if you are only taking a 20-minute
walk, and if you like listening to music on a headset, keep it low enough that
you can still hear the traffic noise and not annoy others near you. If you
can’t exercise outdoors, head to an air conditioned mall and do your interval
laps there. With global warming, it’s going to be over 100 degrees in some
areas this summer, so you may want to think about doing intervals in your pool.
Don’t go it alone. Whether you enlist your teen, your spouse, or
your roommate or best friend to work out with you, it helps to have a buddy.
Taking a walk solo just isn’t as interesting as setting out someone whom you
can chat with.
Don’t let a day off
derail your goals. If you skip a couple
of days of exercise, view this as a temporary setback rather than a long-term
problem, and don’t use your hiatus as an excuse to abandon your fitness routine
entirely. Instead of bemoaning the setback, as in “I-missed my workout today so
I may as well quit,” just pick up where you left off.
Celebrate your
accomplishments. To reinforce a job
well done, give yourself a nonfood reward when you reach a fitness goal you’ve
set for yourself. But don’t settle for settling into a ho-hum exercise routine
for the rest of the summer. Come up with another fitness goal to achieve: If
you always walk for exercise, get that bike out of the garage and start doing
bicycle intervals. Sign up for a charity walk with friends. Or get up an hour
earlier than usual each day of your vacation to take a long walk on the beach.
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