Some Summer Fitness Tips
Posted on 10 May 2009
Now that summer is well on its way things are changing, days are longer and food is different making it easier yet more exciting to stay fit. I am going to post a few tips that I find apply specifically to summer and can help you get or stay in great shape with little effort.
1 – Eat Fresh
Food changes in the summer, the real tasty stuff comes into season and its easier to get hold of. Think things like Blueberries, Strawberries, Peaches and Apricots. All of these wonderful low sugar fruits will be in abundance over the next few months. Make sure your stocking up on them and making them your main source of nutrients. The great thing about these fruits is that they are some of the highest in anti-oxidants yet some of the lowest in carbohydrate, allowing you to eat a large volume without consequence. Another great summer fruit is Watermelon which is a favorite of mine on a hot afternoon or after a workout the beauty of it is how it hydrates and nourishes at the same time…..
Eating Real Food
The same goes for Vegetables so many fresh options available its a great time to make some Salsa, hummus or Guacamole and get dipping. Vegetable dips are a healthy starter or snack that everyone loves especially when combined with nuts and olives they make for a great way to wet the appetite. Eating a good fresh diet will not only save you money but bypass your need for any multi-vitamin supplements…..
2- Morning Workouts
I know a lot of the readers are already fans of fasted workouts but if you haven’t gotten into them then the summer is the perfect time to start.
5 Reasons to Workout Fasted
I love getting up drinking a coffee, waiting for the adrenaline to kick in and then hit the road for a moderate intensity workout. I do these a few times a week, sometime they will be runs with sprints thrown in. Other times they will be Body weight circuits or sprints. There’s something amazing about getting up on a hot summer’s morning and just getting outside while everything is quiet. The tranquility makes for a relaxing and refreshing workout which will have carry on benefits throughout the day.
Even just getting up in the morning and going for a long walk is a great way to start the day. This is especially good if you have a dog. I also like to spend long walks listening to my favorite podcast or inspiring talks and audio, check out the Zencast…..
3- Stay Fit With Friends
Working out with friends and family is especially easy in summer. Why not hit the gym with a freind over the weekend you will find that it serves as extra motivation and gives you one of your best workouts in a while. If it’s a nice day on the weekend why not call up a buddy with simular interests and go for a outdoor run, followed by a meal. Its a great way to bond, stay fit and enjoy some time socialising.
Alternatively taking up a sport is a great idea over the summer. If you have never tried your hand at tennis there is no better time to start than this summer. Just rent out a court with a freind and go hit some balls, even if you both don’t know what your doing you will still have a blast!
If your lucky enough to live near some wildlife or trails organize some small trek’s with your freinds or family. Head out early, pack some food and get out and enjoy nature. There is not better way to relax on a sunny afternoon.
4- Relax in the Sun
Whenever you have the opportunity get outdoors and soak up the sun. Well before I knew about how good the sun was for us I would try to spend as much time in it as I could. I guess our instincts lure us towards it. The sun is amazing it can cure diseases, replenish your vitamin D stores and make you feel good.
Vitamin D Why and How
I read an interesting article a few years back in which recommended getting outdoors with your shirt off every opportunity you have on a hot and sunny day. This is partly thanks to our main absorption of the sun and its benefits coming through our shoulder area. Although this advice may seem a bit extreme I am convinced we would all be in better health if we spend at least 30 minutes (without sun screen) in the sun every couple of days. Of course we don’t al have this luxury due to the climates we live in, but if you have the opportunity go for it!
Here is a great article I came across on the importance of Vitamin D and the host of benefits it gives (the comments are very interesting too) Since all this research has come out I have been sticking to 2,000IU per day along with some Cod Liver Oil on occasion. This should keep me topped up until I can get some consistant sun Exposure.
If you guys have any suggestions or special summer fitness tips please comment or shoot me a twitter…..
Comment by Nate - Fit-Life Online
11 May 2009
Gotta agree with the morning workouts. There’s really no better way to start the day than to watch the sunrise and get in a workout at the same time. Talk about energizing!
Comment by Methuselah - Pay Now Live Later
11 May 2009
If you have a garden, which I don’t
, you can combine a bunch of these… grow your own veg and get out there on a sunny morning with your shirt off for some heavy digging, vitamin D producing sunshine and then later on in the summer go out and pick some for lunch. And you could even persuade your friends to come and help! Okay maybe that last one is stretching it a little. Most of my friends would rather crack open a beer and watch me dig the garden…
Comment by Terry
11 May 2009
Good advice, again. The only thing I would add is be sure to bring along some drinking water to keep hydrated when you go out. I don’t even drive to the store without water but I live in Florida so you need it.
I also carry along a spritzer of iced water to spray on my face and pulse points to keep cool.
A lot of men who work outdoors here drape wet white towels over their heads. It works if you’re out in the hot sun a while.
Where I live, we’re getting into the time of year everyone stays inside more with the AC on. Our summers are so steamy and scorching and the violent afternoon thunderstorms will come soon with the rainy season. So it’s like the opposite to most.
Good stuff on the vitamin D too. I read in a health mag some advice from a doctor to take the D3 in oil gels. He seemed to think it needed the oil to absorb into your system. A thought anyway. He also said fish oil is good. So you’ve got it covered.
Comment by David at Animal-Kingdom-Workouts
11 May 2009
I’m a big fan of working out in the morning. It gives you a feeling of accomplishment that carries on throughout the day. Better than a cup of coffee, in my opinion
- Dave
Comment by Trish (girlatgym)
11 May 2009
I so look forward to spending summer weekends out in the pool. The sun feels so wonderful!
Comment by Alex Shalman
13 May 2009
Had to drop in and check on your Chris, it’s been a while.
I totally need to eat up the sun this summer. Just found out I have a vitamin d deficiency. Alone with 40-80% of the people in this great country (USA).
Comment by Travis Petelle
13 May 2009
Great article. It’s perfect for the upcoming weather. I really like to enjoy a good watermelon in the summer months after a long workout too. I’ve gotten into the habit of eating a lot of kiwis too.
Travis Petelle
Go Healthy Fitness
Comment by Jonathan
16 May 2009
All great suggestions. I really agree with getting out on trails. Some of my walks along trails were so profoundly relaxing that I can still recall them and feel less stressed.
Comment by Josh
18 May 2009
I Also have my best workouts first thing in morning and training with friends is great but I find they never want to stick to it.
great tips…
Comment by Jean
22 May 2009
Great article to get fit for summer. I also think going for real and fresh natural food is the ideal way to keep the body fit and energized. You can get all the necessary nutrients in natural foods without having to take tablets, pills etc… Nutrition plays an important role for fitness but not every type of food is right. Go for fresh vegetables, fruits, quality protein, complex carbohydrates and for healthy fats found in olive oil, oily fishes and nuts. And drinking lots of water during the day to keep hydrated is a must.
Comment by Chris
23 May 2009
Great post, just a couple of points that people might want to look into (google is your friend): -
1) there’s studies that show that morning exercise puts a greater strain on your cardio-vascular system since your arteries have contracted during sleep and not had time to ‘stretch’ out as they have done by later in the day. Pumping a lot of blood through them soon after rising obviously puts more of a strain on you than exercising later. (I used to workout in the morning and do agree with everyone else’s comments that it’s a great way to start the day). Also, there are studies showing that caffiene before exercise actuals decreases the heart’s maximum blood-throughput, so although there is a boost from the caffiene in some ways, it also stops your heart operating at maximum efficiency. Just bear in mind.
2) remember that if you’re getting time out in the sun to NOT take your sunglasses – your body’s reaction to the sun is regulated by the sunlight being perceived by your eyes, by wearing sunglasses you will actually burn faster since your body doesn’t instruct your pituitary gland to release the melanin needed to protect your skin. Massively ups the risk of skin cancer since the sunglasses trick your bodies natural defences to sunlight.
Great blog btw, really enjoy reading!
@ Chris: Awesome stuff thanks for adding it to the post. The stuff about sunglasses makes a lot of sense. Will drop the shades while sunbathing!!
Comment by Liam | dance stevenage
30 May 2009
I’ve just started a “summer park circuit” with a few friends. When the sun is shining and you’re doing a good workout there’s no better feeling! Love it!