Ten Cool Ways to Burn Calories
Timeless Fitness Tips...
Exercising in summer can be bad for you if you do the wrong thing, or over-do anything! Exercising in hot weather puts extra stress on your heart and lungs. If humidity levels are high, your body must deal with added stress because sweat doesn't readily evaporate from your skin, which only pushes your body temperature higher.
You should also avoid the midday sun. Exercise in the morning or evening when it's likely to be cooler outside. If possible, exercise in the shade or in a pool. And this is where the fun can come in...
No sweat with these fun workouts!
Wet workouts are great for the soaring summer temperatures. Following are ten activities and the amount of calories they burn per half-hour.
- Swimming for 30 minutes burns 340 calories.
- Treading water fast for 30 minutes burns 340 calories.
- Jogging in water for 30 minutes burns 272 calories.
- Swimming (crawl and backstroke) for 30 minutes burns 272 calories.
- Running under sprinklers for 30 minutes burns 204 calories.
- Snorkeling for 30 minutes burns 170 calories.
- Walking in water for 30 minutes burns 170 calories.
- Water aerobics for 30 minutes burns 136 calories.
- Jumping waves in the ocean for 30 minutes burns 102 calories.
- Tubing down a river for 30 minutes burns 51 calories.
These amounts are based on a 150-pound person. If you weigh more, you'll burn more calories, if you weigh less, you'll burn less.
Bonus Idea: Work Out At The Beach!
Hitting the sand on the beach is a great way to boost your work out and tone and shape your legs!
If you've ever used fitness videos, perhaps you've noticed that many exercise and aerobic instructors video tape their workouts on a beach. This is because not only is it a healthy place to exercise physically, but the surrroundings are good for emotional health, as well. The fresh air, the sunshine (from which you obtain vitamin D!) and being around other people are all motivating and healthful factors for both body and mind.
A beach is an ideal fitness-walking environment of water, sand and waves. Incorporating these exercises in the summer months will give you a little tougher workout and quicker results from your added efforts.
When you walk on sand your muscles have to work harder. If you take off your shoes and walk on the sand barefoot you really target the tiny muscles in your feet. A big plus is that the sand absorbs more shock than an asphalt road, making walking easier on the joints.
For your butt, tackle some sand dunes, for your thighs, walk through calf-to-waist deep water. A 150-pound person can burn 275 calories per hour walking on sand. The softer the sand, the greater the work out. Walking on the sand or beach walking as this is commonly referred to, can be strenuous so here are a few precautionary measures:
- Go slower and for shorter distances. Start with one to two miles if you normally walk three and increase slowly. If you are on soft sand and/or going barefoot, cut back even further.
- Walk out and back. Going in only one direction on a slanted shoreline can set you up for ankle tendinitis or other injuries.
- Watch out for hot sand that can blister your soles. Also, remember to apply sunblock to the tops of your feet.
- Wear "aqua socks" with a sole and shuffle when you walk in water to scare away sea critters and to avoid stepping on anything sharp.
- Check tide tables before starting out so you don't get caught in high tide on your way back.
- Stretch afterward, paying close attention to your calves and hip flexors. If you have back problems or weak ankles be cautious. Loose sand is unstable and places slightly different stresses on your body. Start your beach-walking program in sneakers on firm sand close to the water edge.
Play it Smart
Try not to let summer heat cramp your workouts. To exercise smart in the heat, practice the following "hot workout" suggestions.
- Drink water or another fluid before you exercise and afterwards. During exercise, try to drink at least six ounces every twenty minutes.
- Consider the humidity - as well as the temperature. With a lot of moisture in the air, your body cannot get rid of heat efficiently by sweating.
- Beat the heat by exercising early in the morning.
- Wear lightweight, loose clothing in a light color to reflect the sun's rays.
Delicious Snacks for Healthy Summer Time Freezer Treats
- Applesauce freezer pops: Pour flavored or regular applesauce into a plastic mold or small paper cup, insert stick and freeze.
- Frozen yogurt sandwiches: Spread softened frozen yogurt between graham crackers to make "sandwiches." Roll edges in wheat germ. Wrap individually in plastic wrap. Freeze until firm.
- Banana pops: Spread 2 tablespoons of creamy peanut butter evenly over 2 medium ripe bananas that have been peeled. Cut bananas into bite-size pieces; roll in wheat germ. Place bananas in single layer in a freezer-safe dish; cover and freeze until firm. After they are frozen, you can place them in a freezer bag for more compact storage. Thaw slightly before serving.
When you're outside enjoying a sun-soaked activity, keeping hydrated is vital. Warm temperatures along with physical activity can increase your body's water needs. Foods such as fruits and vegetables can help meet some of our water requirements but it's also important to hydrate with fluids. Drink a variety of beverages, including water, milk, juice and low-calorie soft drinks, throughout the day, and especially before and after activity. Having other beverage options on-hand, such as Fruit2-O Flavored Water or grabbing a refreshing Crystal Light on the Go Lemonade will help ensure you'll stay hydrated all summer long.