Category Archives: Outdoor Fitness Activities

Ways to Avoid Heat Exhaustion

With the hot summers and the hottest month of the summer approaching, runners look for new ways to survive the heat during those hard long runs in order to come out stronger and faster with absolutely no health risk involved in the process. For long-distance runners who are training in the hottest months in even 80 degree weather with high humidity, the consequences can be dehydration as well as heat exhaustion. For individuals who are training for the 26 mile fall raise, it can especially be exhausting with the necessity of a 16-week training cycle to put the athlete in the ultimate running shape.

 

Though many athlete choose to move their runs into the nice and cool gyms, many others continue their training process despite the strong heat as well as the humidity. For that summer exertion, there are low-tech ways to cool one’s body off without having to put much effort in at all. Some of these ways to protect the body include freezing the underwear the night before the run or wrapping the neck with a cold cloth. All of these efforts are great ways to pick up the speed in the summer without having to worry about the consequences of the efforts.

 

Another recommendation is to take an ice-cold bath before going on a run. This lowers the overall temperature of the core and is known as the act of pre-cooling oneself before the workout. This not only keeps the body cool, but also slows down the brain’s process of developing a heat illness. With this step, the effects of the heat will not be as noticeable and will take a longer amount of time to bring the core and internal temperature back up the the original heat. For a 5-mile or longer run, this method is recommended.

 

Cooled runs have also been scientifically proven to maintain the overall leg muscle activation. This means that it is easier to maneuver the legs and the brain is able to process information faster which translates to the overall movement of the body. The overall outcome of cooling the body is to keep the individual who runs for a long time cool as well as focused. For runners in the summer, heat exhaustion is dangerous and best be avoided.

 

Fitness Trainers Suggest Untraditional Outdoor Fitness Activities

Fitness trainers have recently been changing the way they advise clients to engage in fitness activities. In a recent Huffington Post article, several fitness trainers listed ways for people who wished to increase their physical activity, but lacked traditional gym memberships or access to weight training machines to complete exercise programs in untraditional ways. Many of these activities require the individual to simply leave their home and utilize the tools around them to complete the exercise regimen. Fitness trainers recommend finding unique and interesting ways to complete physical activity so that workouts don’t become dull and boring.

One of the unique ways to participate in outdoor physical activity is the stair workout. Anyone who lives in an apartment or townhouse community usually has easy access to a set (or multiple sets) of stairs. Stairs are a great way to engage in cardiovascular activity and to build lower body muscles. Stairs also provide enough resistance to create a grueling and intense workout that helps individuals to burn a generous amount of calories. Stair workouts have proved to be extremely beneficial to those who wish to lose weight and begin a healthy lifestyle in a relatively small amount of time. Because of the incline on a set of stairs, the practice of running up and down the staircase makes for a well rounded exercise routine.

Fitness trainers also recommend that individuals engage in outdoor obstacle course styled workouts. These workouts can be performed by simply using everyday objects to create obstacle courses at a park or a backyard. By using water buckets or old, abandoned car tires, individuals can create extensive workout routines and obstacle courses. Workouts with these obstacle courses can include anything from jumping on and off of the water buckets, flipping used car tires during a run through the obstacle course, or even participating in individual leg leaps through the car tires. However the individual chooses to arrange the obstacle course, it will be extremely beneficial to engage in obstacle course-styled training at least three times a week. Most fitness trainers agree that individuals who engage in this type of activity on a consistent basis experience tremendous results and go on to lead very healthy lifestyles. This list of suggested outdoor activities is by no means exhaustive and workouts should be created specifically for the person engaging in them.