Summer Workout Check List

Summer workout planning takes front and center from June to late September. There are a lot of regions in the world that tend to extend their summer into early fall. In some cases, like California this can even lead into an Indian summer effect during October. What this all means is that hydration is a key component to your planning.

Hydration needs to be understood by everyone as the body has a terrific capability to exert itself with very little warm up and fluid intake (hydration). However, this can lead to severe muscle cramp and dehydration problems early in your fitness routine. The more aerobic the exercise and the more severe the temperature range you are performing in then the likelihood for becoming faint or even passing out during your exercise is much greater.

Summer workout schedules should be thought of around the weather patterns as much as possible. Early morning is a great time to beat the heat in most areas. Sorry, east coast but having just been there I know how humid the mornings can be. But, even with the humidity factor the mornings are best when it comes to overall impact to the body’s natural cooling ability, sweat. One of the most important planning and execution items prior to your workout is hydration or applying more water to your body’s thirsty engine.

If you know that you are going to be in an aerobic routine on known cycles then a good rule of thumb is to hydrate (drink water) the night before. The amount of water intake should be 64 ounces. It takes the body several hours to properly absorb and replenish the water “spent” from pervious events or workouts. So, by adding water to your daily meal plan in advance you will create an optimum replenishment process for overall hydration.

In addition to the night before, you should also plan on having onsite bottles of water to maintain periodic replenishment during the summer workout. Summer is by far the most draining of your liquid assets although every season should follow the patterns noted here for proper hydration. The old rule of thumb is you can never have too much water. But, caution to the wind on that one, the timing of the intake is very important as we stated above it should be done the night before in no less than sixty four ounces of water.

There are many supplemental products available on the market today as well. The most famous and probably most tested is clearly Gatorade. The original development of Gatorade was by the University of Florida to find a solution to their football team’s energy levels dropping during their grueling summer workout plans with the football team. The Gators, as they are known, had a team of researchers develop the product which today is named after the school’s mascot, Gatorade.

We also believe that proper nutrition and natural supplements like the acai berry juice from Mona Vie International is an excellent choice for daily health and wellness management.

Summer Workout Natural Supplement

Pre Summer Thoughts

Like any long race and training program should also be thought of in phases. Gradual increases to your cycles of each movement over time is highly reccomended. In fact, when dealing with weight training its best to always think of more reps and less weight to develop your muscle groups in a uniform solid approach.

Stay tuned to this page for more updates as we exit Winter to Spring and then on to Summer!

Tips for Hot Weather Exercise

If you plan on workout in the heat, follow these simple tips to make sure you stay healthy.

Drink Lots of Water - Drinking a lot of water is essential to staying healthy when working out in warm weather. You should make a point of drinking a glass right before you workout, drink lots during, and drink another glass after you are done. To make drinking water while you are working out a little bit easier, use a bottle that a “sport top.” That way you can just squirt water into your mouth whenever you need it, without having to try to remove a lid.

Don’t Work out in the Middle of the Day - If you plan on exercising during the weekend or on your day off, you might be tempted to sleep in a lot. Normally this is fine, but if you wind up rolling out of bed close to noon when you exercise, you will wind up exercising right smack in the middle of the day, when it is hottest. This leaves you exposed the most intense UV rays the worst heat. It’s a much better idea to wake up early and get your exercise over with before it gets too hot. If you absolutely must sleep in during the weekends, you might try putting off your exercise until late in the day, at dusk. It will probably be warmer than if you were to exercise in the morning, but it is much more preferable to working out in the most intense heat.

Don’t Skimp on Sunscreen – UV rays are most intense during the summer months, so you should make certain to wear a quality sunscreen and reapply ever half an hour. For further sun protection, you might consider wearing a baseball cap and sunglasses. If you do choose wear sunglasses, make certain that you also use a good strap, because they have a tendency to fall off of your face while jogging or bicycling. If possible, you might consider doing your exercise in an area that has a lot of shade, such as a public park that has a lot of trees.

Watch Out for Warning Signs - If, while you are exercising, you start to feel dizzy, nauseated, or suddenly very fatigued, take a break immediately and drink some more water. These are signs of dehydration and overexertion, and you are much better off waiting until the feeling goes away. If you feel like this persistently for half an hour, you should probably get medical attention.

Christopher W. McCombs is a personal trainer who provides a Boot Camp Orange County to residents of California. Chris teaches a radically different approach to losing fat to his clients. Chris is also a fitness business counselor and an expert in Selling Personal Training Services .

College Programs

Sometimes we should consider the programs that have the Youth advisors as they are actually training (today)on the latest techniques and wellness concepts.

We liken this to choosing your family doctor. In the past, most would look for the home town doctor who has been in practice 20 plus years. Well, are they keeping up on their training? Most Im sure are but how does one really know. An intern on the other hand has far greater capability on the latest trends and information as they are currently in the learning stage. Of course, the lack practical experience but knowledge and therapies are changing all the time.

Your hometown college has many unique and interesting programs to choose from. Check them out and give them a look. Your children could probably use a new routine for the summer. Here's to a great summer workout