Beat the Heat- Cool Summer Workout Tips

New England summers can be brutal. The humidity and heat make it hard to motivate yourself to get outside and exercise.

Here are some tips on how to stay cool during your summer workouts!

1. Hydrate, hydrate, hydrate! Make sure you are drinking water all day- not just before or after your workout. Make sure you are sipping four to eight ounces of H2O every 15-20 minutes during your workout.

2. Go for a swim. Swimming is a great way to exercise because it works out your whole body! There are many different strokes that you can do to target and tone different muscles.

3. Run or walk in the rain. There are not many things more refreshing than a summer rain shower. As long as there is no thunder or lightening, running/walking in the rain is a great way to exercise and stay cool at the same time.

4. Find a shady trail or breezy beach. There are many trails in the woods with trees that offer shade in the summer heat. Beaches are also a great place to go for a walk or run because the water keeps the air a cooler temperature and creates wind.

5. Join a gym. Gym’s offer a great, air conditioned atmosphere that allows you to escape from the heat. If you can’t afford a membership then look up some YouTube videos online and workout at home!

6. Workout in the early morning or late evening.  The temperature is coolest in the early morning before 10 a.m. and late evening after 6 p.m.

7. Slow it down. If you are exercising in the heat make sure you take it slow and pace yourself. Don’t expect to go as fast as you would if it was only 65 degrees.

 

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It’s Springtime: Create your exercise routine!

      Top 5 reasons people don’t exercise  : 

1. I don’t have time

2. I don’t have any motivation

3. I don’t have access to a gym or equipment

4. I don’t enjoy exercising

5. I don’t know how to exercise

 

SOLUTION: CREATE AN EXERCISE ROUTINE

1. Set specific, manageable goals

The Centers for disease Control and Prevention (CDC) is recommending that adults get at least 2 hours and 30 minutes of exercise each week. That boils down to 30 minutes of exercise a day for 5 days a week. You could even set it up so you have the weekends off! Easy peasy.

2. Make your exercise time a priority- schedule it into your calendar!

Take a look at your schedule for the week and pencil in 30 minutes of exercise a day for 5 days. Treat exercise as part of your homework or work assignment-if you miss a day you lose points!

3. Invest in some fun workout gear

New studies are showing that it is actually possible to dress for success. The better you look, the better you feel and the more you will want to kick a workout’s butt!

Girls: Invest in a cute but comfortable pair of running sneakers, pair of leggings for cold weather, shorts for warm weather and a couple of your favorite colored workout tops and sports bras.

Guys: Even though your workout clothes might not be a priority, a fashionable yet comfortable pair of running/workout shoes can make a workout much more enjoyable!

4. Find a friend, class or group

Finding a gym or workout buddy can be a great way to help you stay motivated. Can’t find someone who is on the same schedule? Research yoga, Pilates or even Crossfit classes in your area that offer classes at many different times throughout the week!

5. Start slowly and track your progress

If you don’t think that 30 minutes a day for 5 days per week is a manageable goal, start slower! Exercising for even 10-20 minutes a day is a good way to get started

Track your progress by recording it in a notebook or downloading an App to your phone. This can help you to see how much you are improving each day and where you are now compared to where you started.

Pedometers are also great little tools that help you keep track of your steps and motivate you to get moving. Clip it on your belt and set yourself a challenge to increase your steps each day!

6. Reward yourself

When you reach one of your goals-reward yourself! Preferably with a non-food reward like a movie, massage or tickets to your favorite sports team.

Snowy-Day Home Workouts

In light of the impending snow storm, I am taking away every excuse you might have to not work out because you can’t leave the house.

Photo by Megan Beck

Photo by Megan Beck

1. Watch an exercise video on YouTube– especially the UMass Campus Recreation YouTube! There are literally thousands of workout videos on YouTube ranging from yoga and pilates to cardio bootcamps and “fat blasting circuits.” You can even get specific and target muscles you want to tone by watching ab, bicep, or glute workout videos! This is an excellent way to try new types of exercise in the comfort of your own home- no need to worry about looking silly while doing a complicated yoga pose.  Many videos even have levels for beginners, intermediates and advanced!

2. 5-Minute Speed Circuit. Come on guys, this only takes 5 minutes! Repeat it 5 times with a 1-minute break in between and you have an intense 30 minute workout.

 Here’s how it goes:

  • 30 seconds of speedy feet to warm your body up. Widen your stance, bend your knees and move your feet up and down as quick  as you can go!
  • 30 second rest
  • 30 seconds of jumping lunges. Get in a lunge postion with one foot in front and one foot behind while your hips are lowered in a squat. Lunge down and then jump up. While you are in mid-air, switch your feet so you land in a lunge position on the opposite side. To make this harder you can hold weights or dumbbells.
  • 30 second rest
  • 1 minute of burpees. Start in a standing position. Next lower to a squatting position. Drop your hands forward and kick your legs out behind  you so you are in a push-up position. Do 1 push-up and jump back up into standing position. Repeat.
  • 30 second rest
  • 30 seconds of speed squats. Stand with your legs hip-width apart and then squat down like you are sitting in an imaginary chair. Stand up quickly and do as many as you can in 30 seconds!
  • 30 second rest
  • 30 seconds of jumping jacks.

3. Create your own home workout! This is a great way to make your workout personal and focus on the things you want to! Here are some simple guidelines:

  • Pick how much time you want to spend working out
  • Pick an upper body workout: push-ups, chair dips, curls (use something around the house for a weight!)
  • Pick a lower body workout: lunges, squats, supermans, calf raises
  • Pick a core workout: medicine ball twist, crunches, sit-ups, planks, side planks, bicycles
  • Pick a compound exercise: jumping lunges, mountain climbers, stair climbing, jumping rope, burpees
  • Do 3-5 sets of each exercise with 15-25 repetitions

What’s New with GMU?

GMU is back in action!! 

We have wonderful news regarding GMU and the progress we are making:Image

– Get Moving UMass is now UMass Campus Recreation’s outreach program!

– And GMU is now sponsored by Alden Credit  Union!

ImageRight now we are diligently working on facilitating and preparing for our amazing events for the Spring of 2013. These events include…

          – Our second annual 3v3 basketball tournament for the Will Werner scholarship fund

          – A Zumbathon that we hope will get UMass in the Guinness book of world records for the largest Zumbathon on a college campus

          – Promoting our hamster friend, Henry, of the children’s health and wellness book Henry Gets Moving

          – And more!

 Be sure to ‘like’ GMU on Facebook!