Summer Fitness and Nutrition
By Jordan McEachron, Certified Trainer
Summer is upon us and that can only mean one thing---bikinis and no shirts! Enjoy all the season's festivities; happy hour, the beach and early morning workouts outside. Most important during this season is hydration, so I'm going to cover some topics and give you helpful ideas that I do personally to keep my thirst quenched from sun up to sun down while staying shredded. Whether it's internally or externally, the human body has four ways of keeping itself cool when the temperature has risen. The one that we are probably most familiar with is evaporation/perspiration. Simply put, glands beneath the skin are ready to secrete moisture and dilate, therefore releasing heat energy in the form of sweat to act as a cooling agent. But, you're losing water when your body does this.
Now, you may not want to drink water all day, and while it is the best option, it's not your only choice. Fruits or vegetables with high water content are just as effective as they will saturate your body with this vital fluid. Lettuce, cucumbers, watermelon, and pineapple are just a few of your many choices. As an added bonus, if that cucumber is cool enough and you rub it against your skin, you've now activated the conduction cooling effect. A sports drink such as Gatorade or a healthy drink such as coconut water are other viable options to help keep your body hydrated.
That leads me to my next topic. Exercise! You work hard all year to keep your body in shape and now is the time to show it off again, however, doing so safely and effectively will make it all worth it. Many people enjoy waking up and working out early during this season and for good reason. The morning hours are usually the coolest part of the day (pun intended) - it's not as hot and it's very peaceful (the hours of 10 a.m to 2 p.m are known for being the hottest time of the day and UVA/UVB rays are at their strongest; remember to apply sunscreen or sunblock to protect your skin. This is also apart of your health.) But, here are five exercises that you can do, accompanied by fitness tips, to keep you lean and with the exception of a jump rope no further equipment is needed.
Here's the routine:
Jog or walk: Do it for time, for miles, or both.
Push-ups: Modified push ups on your knees are just as effective for the beginner. Beginner: 3 sets of 10, intermediate: 3 sets of 15, advanced: 3 sets of 20+.
Lunges: You can lunge in place or do walking lunges.
Squats: You can hold it against a wall for time or perform the exercise through its full range of motion for reps.
Jump rope: If jumping rope is difficult, substitute this exercise with jumping jacks.
And there you have it! Apply the information in this article, have a safe summer, and enjoy it wherever you may be.
Jordan has worked with various medical professionals and has a strong educational background that goes beyond just a certification. ""I don't just use the internet as my source of information and that's very important considering our society doesn't go beyond the internet or check their sources."" To learn more about Jordan, follow along with his life on Instagram at https://www.instagram.com/yourfavetrainer/
Experience: NSCA-CSCS, USAW-2, Technogym Master Trainer
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