Summer fitness
Ruth Miller, Special to The Gazette
Tuesday, July 28, 2009
Name: Ruth Miller
Age: 54
Occupation: Personal trainer at Emporia Fitness, certified 16 years with American Council of Exercise
Favorite way to stay in shape during the summertime: That is a hard one because I like so many things. I do like to do aerobic activity outside in the morning before the sun comes up.
One of the things I appreciate about living in Kansas is the definite four seasons that we experience as residents. One season may seem too long and another not long enough. I believe, however, that each season offers both opportunities and challenges pertaining to our personal fitness.
Opportunities for summer fitness If you aren’t already exercising, summer is a great time to start. Most of us find that we have more energy when it is light outside. The early part of summer when we are excited about the warmer weather, is a great opportunity to start exercising. Longer days provide more daylight in both the morning and evening for outside activity. It is much safer and cooler to exercise in the early morning or evening when it is light outside.
You may find if you are out in the heat a lot during the summer that you have a decrease in appetite. Take advantage of this and incorporate good eating habits. Indulge in the fresh fruits and vegetables that are accessible during the summer months. There is nothing like a mouth watering home grown tomato on a sandwich or some juicy watermelon! Yummmmm...
Challenges of summer fitness Warmer temperatures can be a challenge whether you exercise inside or outside. Proper clothing can make a huge difference. You are going to sweat if you exercise at all in the heat. Even if you exercise in an indoor facility, you will find it harder to stay cool while exercising. Keep in mind that sweating is going to be a byproduct of working out. Sweating is the body trying to cool itself off using moisture to dissipate your body’s heat.
Wearing heavy T-shirts or pants will be a deterrent to your body doing that. Clothing that is made to take the moisture away from the body is preferable. Look for materials that say clima-control or coolmax or something similar. This will help make your exercising a lot more tolerable.
When I work out and wear a regular T-shirt and cotton pants, the clothing becomes heavy on my body as I sweat. When I wear a sleeveless top and shorts or pants made with the special materials, it allows my body to work more efficiently. I am still sweating A LOT, but the clothing isn’t heavy on my body. It will make a difference in how you feel while exercising if you try this.
Staying hydrated while working out also helps the body stay cool. If that isn’t possible then at least right after exercising drink lots of fluid.
If you like to work in the yard and do gardening, you know that gardening is NOT for whimps. You will discover muscles you forgot you had. Gardening can be an incentive to commit to an exercise program. You need your muscles strong and to be familiar with the pulling, pushing, and lifting motions necessary while gardening and doing yard work.
If you are one that participates in summer sports, but does not exercise regularly during the rest of the year — look out! You are definitely at risk of injuring yourself with a strain or pulled muscle. It can take a long time to recover from an injury. At the very least you can expect some sore muscles. Make a commitment with yourself to continue exercising after the season is over. You will be in better shape for your sport next year when the season begins.
I hope you are enjoying the long summer days and finding ways to be outside while you can. The long days of summer only last for a few months. Autumn is right around the corner offering its own opportunities and challenges for fitness.
F Shape Up, Emporia! is a weekly fitness and health column aimed at readers of all ages to get off the couch and get into shape. Each week will feature a fitness, health or nutrition professional from around the area who will share some friendly tips on how to improve your overall health. Our goal is to make getting in shape fun and easy to fit into your existing lifestyle and daily routine.