Summer Fitness Survival Guide
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Summer Fitness Survival Guide

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Exercise is an important part of a healthy body and mind. It is possible to maintain your fitness and health while still enjoying everything summer has to offer! This SlideShare includes ways to ...

Exercise is an important part of a healthy body and mind. It is possible to maintain your fitness and health while still enjoying everything summer has to offer! This SlideShare includes ways to survive the summer, keep fit and stay healthy.

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Summer Fitness Survival Guide Presentation Transcript

  • 1. Presented by Summer Fitness Survival Guide Summer Fitness Survival Guide
  • 2. Presented by Summer Fitness Survival GuideSummer Fitness Survival Guide Many people think of setting goals at the start of a new year or when they begin a new challenge. Goals aren’t restricted to the first seven days of the year! They can be set any time you need to focus on staying on track, regardless of what your goal (big or small) may be. Setting a goal is a good start. Setting a S.M.A.R.T. goal is a more effective way to achieve the goals we set. S.M.A.R.T. goals are specific, measurable, achievable, relevant and time bound. SET SUMMER TIME GOALS
  • 3. Presented by Summer Fitness Survival GuideSummer Fitness Survival Guide If you’re used to working out at the gym (and can’t get a workout anywhere else) you’ll notice that the gym can get too warm and unbearable when you’re working up a sweat. It’s especially difficult in the evenings when the heat has been collecting throughout the day. Consider an early morning workout! WORKOUT IN THE MORNING
  • 4. Presented by Summer Fitness Survival GuideSummer Fitness Survival Guide In the summer, when it’s warmer and the body is challenged to maintain the right temperature, it important to keep the body properly hydrated. Exercising can make it even more difficult. Water is necessary to the healthy function of all internal organs and must be consumed to replace the amount lost each day from daily activities. It is recommended women consume 2.7 liters (91 fl. oz.) and men drink 3.7 liters (125 fl. oz.) of water per day (Food and Nutrition Board). Also, be sure to get another 8 to 10 fl. oz. of water every 15 to 20 minutes when exercising. STAY PROPERLY HYDRATED
  • 5. Presented by Summer Fitness Survival GuideSummer Fitness Survival Guide The summer means more time outside and in the sun. When you sweat during activity in the summer heat, the sun’s rays are magnified on the skin. The last thing you need is a nasty sunburn to ruin your summer fun. Use a broad spectrum sunscreen (with an SPF 30 or more to protect against harmful UVA and UVB rays) and put enough on to protect your skin (apply liberally and apply often throughout the day). Be sure to apply correctly (applied to clean, dry skin 30 minutes before sun exposure) and reapply regularly. WEAR SUNSCREEN
  • 6. Presented by Summer Fitness Survival GuideSummer Fitness Survival Guide With longer days and shorter nights, it can be difficult getting a good night’s sleep (not to mention the late night parties). Keep in mind that the results you will achieve from your workouts depends on the quality and quantity of rest you give your body. Also, the intensity of each workout will determine how much time your body needs to fully recover (which can range from 24 to 48 hours). You work incredibly hard at the gym and you need to help your body heal. Close the curtains, turn down the temperature and get a good night’s sleep! GET ENOUGH SLEEP
  • 7. Presented by Summer Fitness Survival GuideSummer Fitness Survival Guide In the colder months, sitting in a car is mandatory when it comes to getting from point “A” to point “B”. Now that it’s summer ... it’s time to ditch the car keys and enjoy some fresh air! Modes of transportation that don’t require a gas powered engine (and human power) include: • Walking • Running • Biking • Rollerblading • Skateboarding If you have to drive, burn a few extra calories by parking further away from the front door. If you take public transit, why not get off one or two stops early. That way you get five to ten minutes of cardio in that adds up at the end of the week. PUT AWAY THE CAR KEYS
  • 8. Presented by Summer Fitness Survival GuideSummer Fitness Survival Guide Consider the following when ordering a drink at the bar, a glass of wine at dinner or when mixing up fun drinks at home with your friends: • Use the proper sized glass for your alcoholic beverage (beer–12 fl.oz.; wine–5 fl.oz.; distilled spirits–1.5 fl.oz.). • When drinking wine, choose the red varieties. Wine is the most calorie- friendly choice but red wine has many other benefits. • When drinking beer, choose regular or light. Lagers, ales, and stouts can be double the amount of calories of regular beer. • Limit the number of cocktails mixed with sugar, juices, and carbonated drinks. Drinks to avoid: Long Island Iced Tea (780 calories); Margarita (740 calories); White Russian (425 calories). CHOOSE LOW-CALORIE ALCOHOLIC DRINKS
  • 9. Presented by Summer Fitness Survival GuideSummer Fitness Survival Guide Whether you’re at the gym, playing outdoors or playing sports in a gymnasium or field consider the following tips to protect your eyes from injury or infection: • Avoid touching your eyes with your hands. Use a clean cloth or towel to wipe sweat away from your face. • Wear protective eyewear when playing sports with equipment or accessories (balls, bats, sticks, etc.). • Wear sunglasses when participating in outdoor activities. Choose sunglasses that block 99-100% of both UVA and UVB rays. • Be proactive and get your eyes examined by an eye care professional at least once every two years (more often if you have a family history of cataracts or other eye conditions). PROTECT YOUR EYES
  • 10. Presented by Summer Fitness Survival GuideSummer Fitness Survival Guide Ever notice how your body aches after playing an unexpected pick up game of basketball in the park or helping a friend move into a new apartment? Your body feels the effects of the work because you challenged muscles to work in new ways (even withouth dumbbells or free weights). Activities that challenge all angles and abilities of the body (without the need for additional weights) are a great addition to any workout as a way to: • Add variety if you are getting bored with your current workout routine. • Challenge your body in a different way if you’ve hit a “plateau” (where the body isn’t seeing results over long term training). • Make physical activity and exercising fun and enjoyable again! EXPLORE NEW ACTIVITIES AND SPORTS
  • 11. Presented by Summer Fitness Survival GuideSummer Fitness Survival Guide If you’re not eating enough fruits and vegetables each day, the summer may be the best time to start! The Dietary Guidelines for Americans recommend a diet with plenty of fruits and vegetables. The guidelines advise two cups of fruit and 2.5 cups of vegetables each day. The produce section in your local grocery store and farmers markets have an abundance of seasonal fruits and vegetables, a nutritious, delicious and lower calorie option to traditional summertime foods. ENJOY SEASONAL FRUITS AND VEGETABLES
  • 12. Presented by Summer Fitness Survival GuideSummer Fitness Survival Guide Take the necessary steps to make the most of the summer, while managing to stay on track with your fitness progress. Remember to always be good to your body ... and it will be good to you in return. ENJOY YOUR SUMMER!
  • 13. Presented by Summer Fitness Survival GuideSummer Fitness Survival Guide THANK YOU! For more information visit www.todaysfitnesstrainer.com