Summer is the perfect time to get in shape. The days are longer and warmer and we have the added incentive of The Swimsuit. It's also the perfect time to simplify:cut out the gym, get outside, practice some easy at-home exercises, eat to promote energy and reap the rewards of a natural looking toned body and a bit of extra money. Here are some great secrets to really getting the most out of summer:
Tips for Running: For many people, running is hard but it's benefits are amazing. Not only is it relatively quick, it burns a ton of calories, pumps up your heart rate, is good for your bones, and puts you in a great mood. Yet the simplicity of running can make it hard to get everything you can out of it. Here are a few great tips for the perfect run:
* It's best to use mixed surfaces when you run, avoiding cement whenever you can as it is super hard and can impact joints and bones and cause injury. Try running on gravel or trail for an all over workout. The softer surface is great for your body and the uneven ground burns more calories and requires your body to use more core strength. Asphalt is next best, and the treadmill comes third.
* It seems we have all been taught to measure a run in miles, but it's better to measure it by minutes. This allows you to take the focus off distance, and pace yourself for a better, less injury prone run.
* Don't be afraid to take a break. Most beginners try to run too fast and end up sore, exhausted, or hurt. Make sure that you can talk while you run-if not slow down. And begin walking before you are completely winded so you don't get a cramp. Slowly working up to a rapid pace is the way to go.
The great outdoors: In addition to running, hiking, cycling, and swimming are two more ways to get outside that reap tremendous fitness benefits. Cycling, though it can get costly, is a great way to build muscle, not only in your legs but in your core and upper body as well, and get in some good cardio. Getting properly fit on a bike is a sure way to keep your knees from hurting and most bike shops will fit you for free or very cheap. Hiking is a cheaper alternative. I like to incorporate it into my runs for the most fat burning possible. If you live in an area where you can swim outside in a river, lake, pond or ocean, take full advantage. Not only is swimming one of the best exercises for your joints and bones, it is fun and relaxing to swim in non-chlorinated water.
At home exercises: Two of the most common at home exercises are two that are currently being retooled or done away with. Crunches are now thought to be a very inefficient way of getting a flat stomach, since they target only the large ab muscles while ignoring the other core muscles. This can give a puffed out appearance to the stomach. Instead, try this pilates move or this wonderful yoga plank position. For a toned butt, people have been doing squats for ages but leg extensions are actually much better, targeting nearly twice as many glute muscles as squats. Simply get on your hands and knees with your arms shoulder width apart. Extend one leg back from the hip with toes pointed. Do fifteen of these and then switch legs. Another easy at home exercises that shows quick results? The classic push-up builds great shoulders and also works out your core muscles.
Eat for Fitness: Summer is also the time to reap the benefits of healthy fresh food. These are great additions to your diet that will help keep your energy high and your injuries to a minimum: Avocados for good fat, berries to lower free radical damage, carrots for their potassium, dark meat poultry for the zinc and iron of red meat without the calories and fat, hummus for complex carbs, good fat, and protein, and salmon for the omega 3 fatty acids that researchers now say lowers abdominal fat.
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