Summer is finally here, with its hot days and long summer nights. Many have planned a list of fun activities, such as pool parties, dining out, treats from the ice cream truck, games with sprinklers on the lawn, fishing, 10 walking lunges and two sets of dumbbell rows. To some, these latter items seem out of place, but it’s still possible to make time to exercise when all you want to do is sip your favorite beverage and relax.
According to Mitchell Sherman, MS, CSCS, EP-C, a specialist in employee health and wellness at the University of Pennsylvania Health System, you don’t have to choose one or the other. “The best way to get hooked on exercise and make it part of your lifestyle, no matter the season, is to find what you love and make it part of your day.”
From exercising safely outdoors to finding a qualified personal trainer, Sherman offers a variety of tips for starting or maintaining an exercise routine this summer.
Strengthen your summer safety
Summer is the perfect time to get outside and enjoy the natural scenery for exercise. But Sherman offers sound advice for staying safe while logging your day’s workout. “People tend to overhydrate in the summer,” notes Sherman. “Hyponatremia (which can happen if you’re overhydrated) has similar symptoms to dehydration – fatigue, blurred vision, cramps, headaches – so make sure you don’t overdo it.”
It’s more important, he says, to replace electrolytes from sweat. Sports drinks are helpful, and foods like bananas, peanuts, olives, yogurt, oranges, tomatoes, and chicken are good choices for replenishing these essential minerals.
Exercising when it’s humid can also have dangerous effects. Sherman recommends creating a natural progression with your training – be patient as you increase the intensity. The heat rises quickly, so stop before you feel tired; Symptoms of heat exhaustion mimic some of the symptoms of hyponatremia and dehydration. For example, if you usually run for 30 minutes or more on a moderately comfortable day, reduce it to 15 minutes on a hot, humid day and gradually work your way up from there.
Bop to the beat
Many of the clients Sherman works with enjoy dancing. Even if you think you have two left feet and don’t feel like putting yourself out there in a studio or gym, there are several options for keeping up. Fitness streaming services offer group or individual classes in the privacy of your own home. And you don’t have to spend an hour working on your moves, many services offer dance classes in 30 minutes or less. There is also the option to put on your headphones and freestyle.
How COVID-19 changed the exercise game
While the pandemic initially hampered many activities, including playing sports, people learned to be resourceful and find new, interesting ways to exercise. Quarantine led to remote work arrangements for some, and the concept of work-life balance was more realistic. Fitness companies have started offering virtual personal training and developing online programs to stay competitive. Flexibility, accessibility and exercise options are greater than they were before the pandemic.
One trend that has been growing in recent years is high-intensity interval training – or HIIT for short. This type of training involves repeated bouts of high-intensity exercise (like sprints or cycling) followed by varied recovery times. There are many great at-home workout options available now, but Sherman recommends taking the time to understand what activities you’re participating in. For example, some mistake programs like “Insanity” (a video exercise program using bodyweight exercises in rapid succession) for high-intensity interval training, which is not the case. Just like taking care of your body when you’re sick, it’s important to know what you’re doing when you’re working on improving your fitness.
Become a Savvy Exercise Consumer
Imagine yourself in a pop culture time machine and think back to exercise fads like ThighMaster and Jazzercise. As with most products and services, being a smart consumer when it comes to exercise will save you a lot of money and, more importantly, your long-term safety.
For example, news articles about exercise trends and products can be misleading. It’s important to know that articles reporting studies may highlight findings that only affect a subset of the population. Typically, these studies are also self-reported, meaning they have not been peer-reviewed or published in a nationally recognized journal such as the American Journal of Sports MedicineSherman explains.
“Our faster-than-the-speed-of-light news cycle makes it difficult to trust and follow the source of the truth,” Sherman said. “Be sure to read beyond the title when something interests you.”
Since all titles are not equal, neither are personal trainers — if you are looking for one. Personal training and certification programs vary widely because they are not regulated by any unifying body.
Sherman advises you to do your homework when looking for the right coach. Above all, you want someone who will provide care that includes your health and medication history, lifestyle details and habits, and emergency contact information. If they don’t collect this vital data, they won’t be able to personalize a safe and effective workout plan for you.
Whether you plan to work with a trainer or on your own, Sherman recommends consulting with a health care provider before beginning any exercise program. Once you are allowed to exercise, you need to set realistic goals. It’s these small, achievable goals that will move you forward on your fitness journey, says Sherman. “The watchword is progress and not perfection. »
