6 Tips for Moving Your Workout Outdoors
The weather in Northern Virginia is FINALLY starting to feel like spring/summer! Hopefully, you’ve been exercising indoors all winter long and are ready to move your workouts outdoors. We have 6 tips to help you transition your workouts from indoors to outdoors, safely. Follow these tips and you’ll be able to enjoy your favorite outdoor activities all summer long!
Tip #1: Progress Slowly
Even if you have been consistently working out indoors during the colder months, it’s still not the same as exercising outdoors. The temperature, humidity, pollen levels, and terrain all pose challenges that can’t be mimicked inside. For this reason, it’s important to progress slowly, and even cut back a bit as you start transitioning. For example, if you’ve been running 3 miles on the treadmill; start with a 1 1/2 mile run outdoors to give your body and muscles a chance to adjust to these new challenges. As your body adapts, you can slowly progress by adding more miles. Similarly, if you haven’t been on your standup paddle board all winter, don’t kick off the season with a 4 hour paddle! Start small with just 20-30 minutes to allow your body to build back up its tolerance. If you’ve done your strength training all winter long, it shouldn’t be long before you are back up to your summertime miles/hours of fun!
Tip #2: Wear Protection
When the sun finally appears, we are all so anxious to get outside that we seem to forget about a little thing called sunscreen. Don’t forget to protect your skin by applying sunscreen and wearing a hat and sunglasses. Similarly, remember to dress for the heat by wearing clothes that help wick away the sweat and are lighter in color to help keep you cool.
Tip #3: Drink more Water
Due to both the temperature and humidity (especially here in NOVA!) extra water is a must to avoid dehydration. If you know you will be exercising outside, start drinking water a few hours ahead. Plan to have plenty of water with you during your activity and continue to hydrate after you’ve finished exercising. The good news; there are plenty of delicious fruits and vegetables in season this time of year that are packed with water. Enjoy some cucumbers or a slice of watermelon!
Tip #4: Continue to Strength Train
After being cooped up all winter long, combined with the time spent indoors at the office, the thought of staying indoors to exercise just feels wrong! We get it! However, it’s critical to continue to strength train during the summer months to help keep your muscles strong and working their best. Don’t wait until the cooler months to get back in the gym! Schedule time each week to hit the weights and exercise outdoors so that you can keep your muscles in top shape the entire summer.
Tip #5: Continue to get MAT™
Another way to ensure you’re able to participate in your outdoor activities this summer is to continue to schedule sessions with you Muscle Activation Techniques™ Specialist. They can help keep your muscular system working optimally, especially if you sense something is not right. For example, if your shoulder feels achy after kayaking or you roll your ankle hiking, see your MAT™ specialist asap so they can help identify the muscles that may be under performing and get them back in the game before your next outing. Don’t wait until a big problem arises or you may end of sitting on the sidelines and missing the good weather.
Tip #6: Attend our Women’s Self Defense Class on July 14th
If you are running alone in the early morning hours or hiking alone at night, please, attend our Women’s Self Defense course on July 14th and learn how to defend yourself. So many outdoor activities take place in remote areas and you may not always have mace or another tool on you to protect yourself. Learn invaluable skills and tips to fight off an attacker that could save your life. See our website for more information and to sign up so you can enjoy many more summers’ of outdoor activities!