Even if you don’t plan on bulking up or competing in weight lifting competitions any time soon, strength training is a crucial part of any exercise regimen. Here are three great reasons to incorporate weight training into your workouts.

1. It promotes strong bones. Weakening bones is a concern that all people have to face as they age. The stress that strength training puts on your bones increases their density and prevents osteoporosis, keeping you strong and healthy as years pass.
2. It helps to control your weight. While you might relate weight loss with intense cardiovascular workouts, strength training is just as important if you want to lose weight. Gaining muscle increases your metabolism and causes your body to burn calories more efficiently.
3. It gives you more energy. Like all workouts, strength training increases your stamina and helps you to stay alert and focused. After a few weeks of regular weight lifting or body weight exercises, you’ll notice that you feel more energized throughout the day. Some scientific studies even show that years of regular strength training exercises help to sharpen your focus and keep your mind attentive as you age.

Strength training: Get stronger, leaner, healthier [Mayo Clinic]
7 Reasons to Add Strength Training to Your Workout Routine [Everyday Health]
Benefits of Strength Training [Body Building]

CC-BY-2.0/Flickr davco9200

While running outdoors in the summer can be more enjoyable than in the winter, it comes with its own set of adjustments and safety hazards. Whether you already have a set running schedule or you’re looking to begin a morning jogging routine this summer, here are a few things that you should know to help beat the heat.

1. Choose the right time of day. Instead of running during your lunch break when the sun is at its hottest, opt instead for an early morning or late afternoon jog. As a general rule, avoid running during the hours of 10 a.m. and 3 p.m.
2. Wear sunscreen. You might not think about it like you would, say, at the beach, but you’re at just as much risk for sunburn while running. Be sure to wear something around SPF 45.
3. Stay hydrated from the get-go. Most runners recommend drinking a full glass of water before you even set out on your run to avoid dehydration. While running, stop for a drink every 15 minutes (even if you’re not thirsty).
4. Pay attention to your body. If you feel dizzy, lightheaded, or nauseated while running, slow to a walk (or stop running altogether) and seek out a shaded spot to rest.

8 Tips for Exercising in Summer Heat [Active.com]
20 Ways To Have a Rockin' Outdoor Workout [Greatist.com]
Summer Safety: 8 Outdoor Fitness Training Tips To Help You Keep Cool [Medical Daily]

CC-BY-2.0/Flickr Phil Roeder