It’s shaping up outdoors and your healthy lifestyle can enjoy the boost! Here are ten things you can try this summer that will get you into better shape!
1) Walk or Run a 5K - You are never too old to start moving and there are hundreds of walks and runs you can participate in this summer to jumpstart your healthy lifestyle. Teaming up with a charity will give you more purpose than just yourself as most women put others first.
2) Feel like a kid again – Get out that slip and slide and get wet. Now I’m not suggesting you run and slide on your belly down the back yard but, try slip squats and jumping jacks. Start with your feet together and slowly slide your leg out to a squat position. The slippery surface requires you to move slowly and control the muscles. Return both feet together and squeeze those inner thighs. Try 2-3 moves between each child sliding down the runway. For the jumping jacks, take the same movement and add a little hop or speed. Best to hold someones hands on the first few to slide safely.
3) Roll with it – Dust off your skates and try skating or rollerblading again. Most cities have rollerblade safety clinics monthly. In Chicago, there are FREE safety clinics each weekend. See Rollerblade for more information.
4) Hula Hoop it – Hoopnotica offers a new fitness craze that burns calories and tightens the core. Creators Gabriella and Melissa both started the movement when they needed to lose their baby weight. The hoops are a little heavier and bigger than a children’s hoop and the DVD gives you inspiration and basic moves to get lost in the swing of things.
5) Batter Up – Baseball season is in full swing so do your part to try something new. Pick up the bat and try a few simple core and glute moves for your waistline and bottom line. Just swinging a bat from side to side keeping it parallel to the ground is a great core toner. Changing the swing direction allows the muscles to decelerate the force making it a great resistance workout too. For your bottom side, lie on the floor with feet on the bat and lift the hips up. Hold them for 2-3 counts and return to the ground. To challenge the backside, while your hips are lifted, roll the bat to and away from your body. This focuses on the hamstrings and glutes. Try for 10-15 repetitions.
6) Vertical moves – Rock climbing is a great activity to challenge your total body strength. Although you may think it’s only upper body, just one day on even a 30′ wall will prove to you it connects the legs and core as well. As you reach for the rock or hand hold, you step into your foot to push your body weight up the wall. You’ll also need a partner in most cases so it will give you a reason to “phone a friend” and get healthy together.
7) Skip it – No, not the workout, but pick up a jump rope. Try jogging in place and just whipping the rope around in a figure “8″ pattern. This helps you jump longer without misses. If you like skipping the rope, try different foot combinations like heel digs, both feet and high knees.
8 ) Four square – This old game takes on a new meaning when you are opting to get into shape and it isn’t the tech web reach either. Draw a 4′x4′ box with chalk on the sidewalk making an “x” in the center to make 4 mini squares. Number each box with 1, 2, 3, and 4. Now for each minute try for these combinations or make some of your own: 1-2-3-4, 1-3-2-4, 2-4-2-3. This will help your tennis game and agility as well as burn some high intensity calories.
9) Run in water – Although the pool is a great place to get cooled off or swim a few laps, most people don’t realize the benefits of running in the pool. Whether you run laps in the shallow end where the water is no higher than your armpits or you are running when your feet don’t touch the bottom, this exercise is low impact and can improve your mechanics while on the road too. If you run on the ground, try running in the pool at least once a week to help prevent injuries like IT band syndrome and plantar fascitis.
10) Try a Triathlon – For the over achiever in all of us, swimming, biking and running a triathlon may sound like a huge undertaking, but if you are already a frequent exerciser, you may find that the under 2 hour sprint distance course is easier than you think. I did my first triathlon about 4 years ago and can remember standing at the waterside, thinking, “can I do this?” I’ve done several since and realized that it takes less time to do a sprint triathlon than it does to get in a cardio and strength workout in the same day. You might enjoy the competition but do it for yourself first!
Libellés: andrea metcalf, lole world
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