Posts tagged ‘heat exhaustion’

May 19, 2014

Outdoor Circuits to Ease Into Summer

 

yoga sunset

So, have you heard? Summer’s coming . . . and it’s going to be hot, hot, hot! Now’s the perfect time to start conditioning yourself to tolerate the blazing sun while still reaching your fitness goals. If you take the time now to gradually ramp up your intensity as you exercise outside, you’ll be much better prepared to stay active, healthy, and safe as the seasons change.

Easy Does It

Let your body be your guide when exercising in the great outdoors. Start out in the shade, if possible, and avoid heavy-duty cardio between 10 AM and 4 PM (the hottest part of the day). If you start to crash and burn after 20 minutes, just be kind to yourself—take a break, hydrate yourself, and go easy. You’ll be hardcore in no time!

girl drinking water

Also, drink plenty of water before and during your exercise outside. A good rule of thumb is to drink around 8 oz. of water 15-20 minutes before you start. Then, drink 4 oz. of water or sports drink every 20 minutes while you are exercising. If you experience any of the following signs of potential heat exhaustion (dizziness, fatigue, profuse sweating, pale skin, rapid heartbeat, muscle cramps, headache, or nausea):

  • Stop exercising
  • Get somewhere cool
  • Hydrate yourself
  • Cool your skin with cold water
  • If your symptoms don’t resolve quickly, seek medical attention immediately.

 

Simple Cardio/Ab Routine

EKG

Check out this simple circuit guaranteed to get your heart rate up and break a little sweat. It’s quick and easy (no equipment needed, except maybe a towel or mat for the Ab Circuit), so find your favorite spot outside and get going!

 

Cardio Circuit—(go through the entire circuit, then repeat)

  • 20 jumping jacks
  • 20 high knees
  • 10 burpees

(10-second rest, if needed)

  • 30 speed skaters (15 each leg)
  • 20 walking or stationary lunges (10 each leg)
  • 20 side lunges (10 each leg)

(10-second rest, if needed)

  • 20 mountain climbers
  • 20 prisoner jacks
  • plank (hold as long as you can—30 sec.-1 min.)

 

Ab Circuit(go through the entire circuit, then repeat)

  • 20 crunches (keep elbows splayed out, face and chest to the sky)
  • 10 bicycles
  • 10 V-outs (knee ups)
  • 20 sit-ups
  • 20 leg lowering (both legs)
  • 20 Russian oblique twists (1 rep = twist left & twist right)
  • 10 Prone cobras (keep feet on ground)

Stretch (I love stretching after a workout—it feels like candy for my muscles 😉

Have a great week, and enjoy the spring breezes while you can!

Brooke

i love my active summer