The sun is shining and the gyms are open for that summertime sweat session! Time to socialize and step into your summer swimsuit and hit the beach! When it comes to exercising, the options are widespread. If you are not ready to make a financial commitment to a gym or class, there are plenty of free or lower cost activities to try, like the Fight Rope Fitness Routines (https://www.youtube.com/channel/UCbI921lYdfQwengrj8Y8m4w/videos)
However, you don’t need an app, a class, or fancy equipment to get in shape.
Walk. Run. Jump.
Go for a walk or a run outside. Grab a fight rope and get moving. Get up and go for a 10-minute walk, run or skip rope. Motivation can also be affected by a fear of what others think about us, or that we might be judged or ridiculed. When it comes to exercising, though, most everyone is worried about their own exercise and don’t have any more energy to worry about what someone else is doing. And besides—it’s your journey, not theirs, so don’t let what someone else might think get in your way.
It is always important to establish a routine that you can maintain and follow weekly. Also important is building an exercise schedule that is sustainable. Going for an hour run one day and then taking the rest of the week off will not be beneficial. Instead, begin by exercising 30 minutes each day, and increase your activity level from there. Exercise should be thought of as a life-long experience, not a temporary fix. Leading a healthy life does not end with exercise. Also important is getting enough sleep and eating well. Think of exercise as an investment, not a chore.
It is recommended that you avoid training in the middle of the day and move your training to the early morning or evening hours. At these times, the temperatures are more bearable and the radiation exposure from the sun is lower. Early in the morning, the air is coolest and provides a particularly fresh start to the day.
Hydrate. Hydrate. Hydrate.
High temperatures are accompanied by increased fluid loss due to perspiration. It is therefore advisable to drink about a liter more than usual. Physical performance already decreases with a fluid deficit of 2% of the body weight, because water is our body’s number one means of reaction and transportation. Adequate water intake is necessary to ensure minerals lost in sweat are replaced, as these minerals are necessary for proper functioning of muscles. With mineral deficiencies, cramps are just one of the possible symptoms that may occur. Since the danger of dehydration and cramps during and after training is especially high, it is advisable to increase your liquid intake before training. Since it is not pleasant to train with a tummy full of water, we recommend about two glasses of water approximately half an hour before working out.
Summer’s soaring temperatures don’t need to end your outdoor workouts. Remember to train smart and train hard. Enjoy the benefits of exercising in the summer heat through safely stepping up your workouts. However you choose to train this summer season, find an activity that you love, and find a training partner who you enjoy training with. Make it a regular part of your day and remember that all forms of movement contribute to overall health and well-being.
Grab a Fight Rope and Get Moving! https://thefightrope.com/