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Stay Cool (and in Shape!) With These Summer Fitness Tips

July 5, 2016 by

Taking your workout outdoors this summer? Staying hydrated and maintaining your body’s electrolytes and salts is crucial, especially during hot weather. Keep these tips in mind before breaking a sweat this season!

  • Running at the right hour of the day is important. You want to avoid exercising outside between 10 a.m. and 3 p.m. because the sun is strongest then.
  • Wear light colors to reflect the sun and opt for cotton or other lighweight, sweat-wicking fabrics. Also be sure to apply a broad-spectrum sunscreen with a high SPF.
  • You want to drink 7 to 10 ounces of water every 15 minutes, even when you’re not thirsty. Continue to drink water before and after your workout.
  • Refrain from drinking hot coffee before your workout. It can leave you dehydrated and can prevent your body from cooling down effectively.
  • Eat a snack with protein and carbohydrates 30 minutes after your workout.

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]

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Feel the Burn With These 6 Low-Impact Workouts

March 1, 2016 by

Whether you’re recovering from an injury or simply looking to begin a workout routine from scratch, low-impact workouts are often just as beneficial as more explosive styles. Here are a few low-impact workouts that will take it a bit easier on your body while still showing major results.

  1. Kettlebell swings. Any exercise that burns up to 600 calories in just 30 minutes should be on your list, and that’s just what you’ll get with kettlebell swings.
  2. Swimming. If your gym has an indoor or outdoor pool, try swimming some simple laps to get in a great cardiovascular exercise that burns fat without putting much impact on your body.
  3. Barre classes. This trendy, ballet-inspired workout actually lives up to the hype. Barre’s sequences of pliés, squats, and repetitive arm movements are proven to burn major calories, and they also go easy on your joints.
  4. Cycling. If you love running but simply can’t handle the strain that it puts on your knees and ankles, try cycling instead. The average hour-long class burns between 600 and 750 calories.
  5. Power yoga. While all types of yoga are beneficial to your health, more traditional styles don’t particularly burn a lot of calories. If you’re looking to lose weight, try a power yoga class instead.
  6. Fast-paced walking. Speed up your usual walk to torch calories without going too hard on your joints.

Low-Impact Exercises That Burn Major Calories [SparkPeople]
8 Low-Impact Workouts That Still Burn Major Calories [Shape]
8 Low-Impact Workouts That Torch Calories [Prevention]

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The Facts About Dietary Supplements

December 3, 2013 by

Even if you try to eat a varied diet, it can be hard to get all the necessary nutrients. Many people turn to dietary supplements to fill in the holes. Are they safe for you? Here are some things you need to know about dietary supplements:

  • A dietary supplement can be a vitamin, mineral, herb, amino acid, or enzyme.
  • Dietary supplements are not drugs; they should not be used to treat a disease. They may claim to help with a certain ailment but are not actually approved to do so.
  • Eating a healthy diet is the best way to get all the nutrients you need. Taking a supplement is not a replacement for a healthy diet; supplements only aid in meeting the requirement.
  • It's important to do your research before taking any type of supplement. Some supplements should not be mixed with certain types of medication.
  • Just as it is not good to get too little of a supplement, it can also be bad to take in too much of something, especially iron, vitamin A, and vitamin D.
  • Remember: Claims on the label have not been certified by the FDA. 

Dietary Supplements: What You Need to Know [U.S. Food and Drug Administration]

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