Excuses; I’ve heard them all. It’s too hot. It’s too cold. I’m too old. I’m too busy. I have (fill in the blank) wrong with me. The list is endless, but of what benefit are excuses? They do nothing to get you any closer to better health than you are now.
When it comes to summer weather and warmer temperatures as an excuse for not exercising, there are ways to work around that. First, the Canton Fitness Center is air conditioned and ready for summer. So being hot outside is not an issue because it is cool in here!
If you do have to be outside, then take necessary precautions and be smart. Exercise early in the day or later in the evening when it is cooler. Avoid long, strenuous activity in the heat of the day to minimize the risk of heat related illnesses.
Drink plenty of fluids when it is hot. Water should be a first choice for rehydrating during summer exercise. If you are engaging in longer periods of outdoor activity and sweating, then an electrolyte replacement drink might be appropriate. Alcohol is not a good choice, and neither are beverages with a lot of caffeine since they tend to dehydrate the body even more.
Wear light colored, breathable clothing when you are outside in the heat of the day. Many people would think that wearing less clothing would be better on a hot day, but not always. Wearing a light colored, moisture wicking shirt and pants or shorts will give you some protection from the sun and help keep you cool. Some people would also prefer to add a light hat to keep the hot rays of the sun from beating down on their head. This helps to keep the body cooler.
Exercise in short bouts. If you choose to work or exercise outside in the summer heat, then be sure to take breaks. Short sessions of activity followed by rest is an efficient way to exercise and not have prolonged exposure to sun and heat. In this case, if you are exercising outside, 15 or 20 minute interval training or rest based training sessions would be an effective exercise strategy for both burning fat and avoiding getting over-heated during the summer months.
Lift weights instead of cardio this summer. The neat thing about lifting weights is that you can lift in a way that gives you a cardiovascular workout. However, you can’t do a cardio workout and get the benefits of lifting weights. Walking, gardening and yard work are not replacements for a good strength workout. These extraneous activities that often accompany summer take time and are great for general activity but are not, unfortunately, done to an intensity that classifies them as exercise. Really, with all the extra moving, bending and stretching that comes with summer work, there is no better time to get into the gym and lift. You will need that extra strength to do all the extra chores. Lifting weights properly can also help counteract all the repetitive raking, shoveling and weeding motions that you are sure to be doing. A good strength training program might actually keep you from spending the summer in physical therapy from repetitive motion and overuse injuries. That should be reason enough to get in and start lifting!
This summer, the Canton Fitness Center is here to help you exercise safely and in air conditioned comfort. But if you must be outside, be safe when you are working or exercising in the heat. Take time to plan ahead for the heat and humidity that is bound to come our way. If you need any assistance with your summer exercise plan, be sure to give us a call at 570-673-5813. Remember, believe in your health. We do!