Fitness Goals for the Summer
If you’re one of the 98 percent of people who fell off the New Year’s resolutions wagon months ago, we have good news for you!! Experts say summer is the ideal time to set fitness goals. It’s the combination of warmer weather, longer days, and more options for staying active. This is a potent recipe for sticking to your resolutions.
What to do during Summer?
Take It Outside
Summer opens up a wide range of outdoor workout possibilities—from running, hiking, kayaking to waterskiing. Together with the obvious benefits, a recent study in the Journal of Environmental Psychology shows that exercising can boost your immune system, relieve stress and elevate your energy levels.
Plus, being outdoors raises your level of vitamin D—which improves your heart health, promotes healthy bone growth and can boost your mood. Mixing up your workout will keep you motivated and less likely to become bored or quit.
Keep Your Options Open
There will be times when exercising outside may not be an option—when it’s too hot or too dark. That’s not an excuse for missing a workout. Find places to exercise inside. For example, power walk in an indoor mall, jump rope, stair step or even dancing. These are some great alternatives if you do not have at-home exercise equipment,
The fewer barriers there are, the more likely you are to stick with your fitness goals. Even if you hop on your treadmill to walk while watching your favorite TV show, you are burning more calories than if you were sitting on the couch—or doing nothing at all.
Get Fit As A Family
As the saying goes, the family that plays together stays together, and summer is the perfect time to explore new activities. Geocaching treasure hunts, guided night hikes, and underwater hockey are all exciting alternatives to letting the kids spend hours glued to their electronic devices.
Another way to keep your family moving is with Fitness Video Games for kids that adults can also participate.
The best fitness video games for kids are ones that are fun to play and get the heart pumping at the same time! Some good suggestions are ones that offer fun and challenging balance games. Everyone will be so focused on getting the highest score. They won’t realize they’ve been exercising. Use your favorite streaming player to broadcast onto the TV screen or tablet so you can take it outside.
The more your kids enjoy the activity, whether it be playing sports or playing exercise video games, the easier it will be to make exercise a regular part of their daily routine. Furthermore, the less exercise feels like work and the more it feels like play may be all the motivation your kids need to get up and get moving!
Don’t Make These Mistakes When Exercising
Common Misconceptions Men Make When Getting Fit
Men usually have the best of intentions when it came to exercising. Reasons for exercising regularly may vary. Staying in great shape is one of the biggest motivating factors for most guys.
It is important to avoid mistakes that will compromise your results. whether you’re trying to maintain your fit physique or plan to take the plunge into fitness training.
Unfortunately, mistakes made during fitness routines have kept men from achieving quality progress. It also led to avoidable injuries.
If you don’t want to learn the hard way, then avoid these four mistakes men make when trying to get fit.
Here are some mistakes that can be avoided:
#1: Lifting too Much Weight or Overestimating Endurance
A lot of men make the mistake of overestimating their limits regarding strength and endurance. This attitude stems from the notion that having the stamina or strength to do more than other men is macho.
However, lifting too much weight than you can handle, or trying to complete one too many reps, or attempting to jog for distances equivalent to a marathon too often can wear your muscles and cause overuse injuries. Instead, focus on exercising safely. Don’t overstrain in your workouts just to impress others or boost your ego.
#2: Not Exercising All Muscle Groups
A common mistake male gym rats make during weight training is only focusing on the upper body.
After all, the ladies find big biceps and bulging chests to be attractive attributes of their male counterparts. Besides, if you can’t flex certain muscles in public why bother?
Focusing on appearance over function creates an imbalance in muscular conditioning. Like the sample the above, the results would be a ripped upper body but scrawny legs. Male bodybuilders who neglect their legs usually have this physique.
For the best results, make sure to work on all muscle groups. By ensuring that the supportive muscles used in certain lifts are not weak. Not only will it improve your overall physique, but also reduce the risk of injury.
#3: Trying to Imitate Other Behemoth Athletes
Another mistake is trying to imitate the biggest guy in the gym. Or taking on the fitness routine of a favorite accomplished athlete. It usually sends many men into a downward spiral.
Yes, it can be motivating to have a role model you can look up to when it comes to fitness training. But, trying to imitate their fitness routine can be frustrating and even eat away at your self-esteem. Especially if you are not yet at an advanced level.
The physiques you see with professional bodybuilders and athletes took time to develop. Therefore, it will take a while before you can manage an advanced workout. Unless you want to injure yourself due to overtraining or discouraged by burnout. It is best to find a fitness plan that works for you. Remember, fitness training is a marathon, not a sprint.
#4: Falling Prey to Harmful Performance Enhancement Drugs
Another trap is making use of performance enhancement drugs.
First off, if you plan on competing in a certain sport, doping puts your career at risk of getting caught.
Secondly, even though you don’t join in a competitive sport, this does not give you a pass to use performance enhancers.
Case reports have shown that abuse of anabolic steroids causes various health problems. Research on the long term effects of using most performance enhancement drugs is lacking.
Instead of cutting corners, take a much safer approach when it comes to fitness training. While the results may be slow, exercising regularly and eating healthy eventually pays off without risking your health.
People have a hundred and one reasons why they don’t start working on getting fitter today, most are not valid, including not having enough time, a common excuse. Everyone can find the time to exercise and eat right. It is just the motivation to get moving has to be greater than the excuses not to.
Usually some event, like a health scare, happens that creates the desire to start getting fit. But in the process, you’ll see these other benefits:
To lose one pound of weight in a week, you have to burn 3,500 more calories than you eat in that week. Most people get in trouble with their weight because they are eating far too many calories for the number of calories they burn. Excess calories are stored as fat.
If you break that 3,500 calories per week down into a daily amount – 500 calories – it is more manageable. Eat 250 fewer calories per day and burn off 250 more calories by doing some exercise. Skip the latte in the morning or the can of pop loaded with sugar and you probably reduced your calorie count by at least 250. Walk at 3.5 mph for an hour and you burn 298 calories. There is your 500 + calorie deficit with just those two small changes.
Strengthen your bones
As you age, you start to lose bone density at the rate of 10% by age 50 and if sedentary, another 10% every 10 years thereafter. By including some weight training into your exercise program, you can help slow bone loss as you grow older.
Tone up muscles
With toned muscles, not only will you look better, but your balance will be better and you’ll maintain flexibility in your joints. Weight training can help build muscle which will then help you burn more calories even at rest. And if you burn more calories, you’ll have an easier time maintaining your weight.
Reduce your risk for certain diseases
Your risk to develop heart disease, Type II diabetes and some types of cancers, including colon and breast, increase significantly if you are overweight and out of shape. As your Body Mass Index increases, so do your risk of a heart attack or stroke due to narrowed or blocked arteries.
And if your heart has to work harder to pump blood through narrowed passages, it increases your blood pressure, which causes health issues of its own.
If you already have Type II diabetes and you are overweight, the effects of diabetes will diminish (or in many cases go away entirely) if you lose weight. At the very least you’ll have to take less medication. The best case scenario is you can get off medication altogether.
You can make a change in your fitness level. But you have to start today; tomorrow may be too late.