How to Safely Exercise Outdoors During the Summer

July 5, 2016 by evergreen

Even if you’re a very fit person, exercising outdoors in hot summer weather can be dangerous. Unless you take the necessary precautions, the heat and humidity can cause dehydration, dizziness, and exhaustion. Here are a few smart tips to help you exercise safely outside all summer long.

Stay hydrated. This one may seem obvious, but dehydration is the leading cause of illness and injury during hot weather exercise. Be sure to drink a lot of water not only during and after exercise, but also beforehand to fuel your body for your workout.
Choose smart times. Because the sun is lower (and so is the temperature) during the morning and evening, these are the smartest times to exercise outdoors.
Wear the right clothes. While you might wear sweatpants to exercise outdoors in the fall, you should invest in something lightweight and absorbent in the summer. Try synthetic fabrics like Spandex and Lycra, as these wick away moisture.
Listen to your body. Even if you’ve only been running for 10 minutes, that might be too much for your body in the dog days of summer. If you start to feel lightheaded and dizzy while exercising, make sure that you stop or slow down, no matter how long it’s been.

5 Ways to Exercise Safely in the Heat [U.S. News]
8 Tips for Exercising in Summer Heat [Active]
Essential Tips for Outdoor Exercise [Arm & Hammer]

CC-BY-2.0/Flickr Alex Beattie

Filed Under: Miscellaneous Tagged With: Fitness, Health, Seasonal, Summer

The How and Why of Post-Workout Cool-Downs

August 4, 2015 by evergreen

While the suggested cool-down period may seem unnecessary, experts agree that it is actually one of the most essential parts of your workout. Here are a few reasons why you should cool down after exercising — and how to do it properly.

Know the effects. Working out raises your heart rate, dilates your blood vessels, and increases your body’s temperature. Cooling down helps bring these factors back to normal gradually.
Care for your muscles. Cooling down should also include thorough stretching, as it reduces the build-up of lactic acid in your muscles and prevent cramping or stiffness.
Walk until you’re cooled down. Walk for at least five minutes, or longer if your workout was very intense. Stop once your heart rate gets back to 120 beats per minute.
Stretch thoroughly. Stretch each of your limbs for at least 30 seconds, making sure that you don’t bounce or overextend your muscles. Make sure to breathe while you’re stretching.
Stay hydrated. As with all parts of exercise, you should make sure to drink water after working out to help prevent dehydration.

Warm Up, Cool Down [Heart.org]
How to Stretch After a Workout [Nerd Fitness]
7 Crucial Stretches for Post-Workout [Cheat Sheet]
Recovery: The Truth About Stretching [Web MD]

CC-BY-SA-2.0/Flickr Carly & Art

Filed Under: Miscellaneous Tagged With: Exercise, Fitness, Health, Wellness

The Skinny on Fats: 5 Facts You Need to Know

July 7, 2015 by evergreen

When it comes to losing weight and maintaining a healthy diet, calories aren’t the only things that you should be concerned with. Fats are an essential part of a healthy eating plan, but if consumed in excess they can also be very dangerous. Here are five key facts about fats.

There are four main types of fats: saturated fats, trans fats, monounsaturated fats, and polyunsaturated fats. As a general rule, saturated fats and trans fats are the “bad” fats, and they should be avoided.
All fats contain nine calories per gram, no matter which type of fat it is. Just because monounsaturated fats and polyunsaturated fats are better for you, they can still cause you to gain weight just as quickly as the “bad” fats if not limited.
Fats are necessary because they promote cell growth, protect your organs, and give your body energy.
Even if a pre-packaged food is labeled “trans fat-free,” it might still contain saturated fats, and vice versa. Real, whole foods like fruits, vegetables, and lean meats are always a healthier choice.
Fats are a major part of a healthy diet, depending on which foods you choose. Things like vegetable oils, nuts, fish, legumes, avocados, and low-fat dairy products are good sources of healthy fats.

Know Your Fats [American Heart Association]
Different Types of Fat [Health Check]
Choosing Healthy Fats [HealthGuide.org]
Fats 101 [American Heart Association]

CC-BY-2.0/Flickr/sketch22

Filed Under: Miscellaneous Tagged With: Dieting, Fitness, Health, Wellness