Trainers · Aug 15, 2023
5 Trainer Tips for Staying Fit & Healthy This Summer
Summer might be coming to a close, but it’s not over yet! To help you take advantage of these last few weeks of summer, we asked our Litesport Trainers for their top tips on staying fit and healthy. Here’s what they had to say:
1. Drink More Water
“I would say WATER, WATER, WATER! Start your day with a nice glass of water before your coffee or matcha to get your metabolism going. It tends to give me a natural burst of energy. Even though it's summer, I also like to have hot lemon water: it aids in digestion, fights cravings, and suppresses body fat accumulation.”
It’s important to stay hydrated all year long. But getting enough H2O is especially important during the summer. Here are some reasons why staying hydrated is crucial during these hot summer months:
- Higher temperatures: In the summer, the weather is often hotter, leading to increased sweating. Sweat is your body's natural cooling mechanism, but it can also cause rapid fluid loss. If you don't replenish the lost fluids, you can easily become dehydrated.
- Increased physical activity: Summer often brings more opportunities for outdoor activities like swimming, hiking, sports, and other exercises. Engaging in physical activities in the heat can cause you to sweat even more, further increasing your need for extra fluids.
- Air conditioning: Air-conditioned environments can contribute to dehydration as well. When you are in air-conditioned spaces, you may not feel as thirsty, leading to reduced fluid intake.
- Humidity: High humidity levels can hinder sweat evaporation from the skin, making it harder for the body to cool down. This can cause increased perspiration and elevate your risk of dehydration.
- Travel: It's common to take vacations or travel during the summer. Traveling, especially in hot climates, can be physically demanding and result in higher water loss thanks to air travel, exposure to different temperatures, and increased physical activity during sightseeing.
To avoid dehydration and its potential health risks, make sure you’re drinking an adequate amount of water throughout the day. The general recommendation is to drink at least eight 8-ounce glasses of water per day (about 2 liters). But this may vary based on factors such as your age, sex, activity level, and environmental conditions. And if you engage in vigorous activities or spend extended periods outdoors in the summer, you may need to increase your fluid intake even more.
Find water boring? Take Aliyah’s advice and spruce up your water with some lemon for extra flavor and nutritional benefits! Adding water-rich foods and vegetables like watermelon or bell peppers to your diet can also help.
2. Find Ways to Be Active Outdoors
“I LOVE taking advantage of the sunshine and great weather, so I try to find ways to get active outside. Some of my favorite things to do are playing baseball, having hot girl walks with my dog Nola or having a nice bike ride with my boyfriend. If you’re lucky you can cool off with a nice swim after! If it’s too hot for all the above or raining—which has been the case this summer!—I like to get a nice sweat via Litesport indoors doing some of my favorite mitt drills or trainer-led classes.”
“The summer months are a great time to find a moment to get outside and enjoy outdoor activities, and not feel trapped inside gyms. This allows us to create new “sparks” in our fitness routines to allow new growth.”
“My best advice for staying fit during the summer — take it outside! Sunlight and fresh air are natural mood-boosters so whether it’s going on evening walks, weekend hikes in the hills, or doing Litesport classes on your patio or porch, changing your environment is a simple way to boost endorphins while staying in shape."
The warmer weather and longer daylight hours create the perfect setting for various outdoor activities that engage the body and mind. Whether it's cycling through scenic trails, jogging along the beach, boxing in the park, or simply going for a refreshing hike in nature, the options are limitless. Engaging in outdoor physical activities allows you to escape the confines of indoor spaces, breathe in some fresh air, and connect with nature, making the exercise experience more invigorating and revitalizing.
Being active outdoors during the summer also encourages a more social and community-oriented approach to fitness. Participating in group activities like beach volleyball, outdoor yoga classes, or cycling clubs fosters a sense of camaraderie and support. These interactions can be motivating, encouraging you to challenge yourself, set new fitness goals, and stay consistent with your exercise routine. Exercising outdoors with friends or family can also turn workouts into enjoyable bonding experiences, making fitness a fun and shared journey.
Another benefit of outdoor activities in the summer is the exposure to natural sunlight, which helps the body produce vitamin D. Vitamin D is essential for bone health, immune function, and well-being. Spending time outdoors, especially in the morning or late afternoon when the sun's intensity is lower, allows the body to soak up this crucial vitamin. So, lace up those sneakers, grab some sunscreen, and embrace the great outdoors as your ultimate fitness playground during the sunny season.
3. Incorporate Tabata or Other High-Intensity Interval Training (HIIT) Workouts Into Your Routine
“Simple and effective workouts are a great game plan for the summer as you aren't spending loads of time in the gym but actively moving, and enjoying the final weeks of warm weather! Tabata format workouts are great for this as you can choose 5 to 6 movements in a 20/10 split of 20 seconds of work and 10 seconds of rest!”
Nobody wants to spend too much time indoors during the summer. But if you are indoors at the gym or looking for a quick workout, Trainer Anthony recommends incorporating high-intensity interval training (HIIT) into your routine, such as Tabata-style workouts. These workouts tend to be shorter but also more effective.
High-intensity interval training (HIIT) is a workout that involves alternating between short bursts of intense exercise and brief recovery periods. Tabata is a specific style of high-intensity interval training. It involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of 8 rounds, resulting in a four-minute workout session. The workout was named after Dr. Izumi Tabata, a Japanese researcher who conducted a study comparing moderate-intensity training with high-intensity interval training.
During a Tabata workout, you perform a single exercise or a combination of exercises with maximum effort during the 20-second work intervals. These exercises can include bodyweight movements like squats, push-ups, and burpees, or cardio exercises such as jumping jacks, mountain climbers, or sprints. The 10-second rest intervals are brief but essential for allowing some recovery before going all-out again in the next round.
Tabata, and other HIIT workouts, are known for their efficiency in improving cardiovascular fitness, muscular endurance, and overall calorie burn in a short period. They are challenging but time-saving, making them popular for the summer when you’re jam-packed with a busy schedule and looking for a quick and effective workout option.
Where can you find this style of workout? Several Litesport class types incorporate high-intensity interval training (HIIT) as part of their workout, including Trainer Classes, Strength, Total Body, Punch Tracks, and Mitt Drill workouts. You can learn more about it in our blog on high-intensity interval training.
4. Try New Summer Recipes
“Food means everything to me and is our fuel throughout our days. One of my favorite things is looking up healthy but tasty summer recipes. Not to mention we get some of the best foods in season. My absolute favorites are watermelon, different berries, tomatoes, cherries, peaches, squash, and corn. Whenever I’m not in the city and have access to a grill I love to make grilled veggies and turkey burgers with family and friends.”
With warmer weather comes an abundance of fresh produce that is at its peak flavor and nutritional value, making it the perfect time to experiment with a diverse range of dishes. Incorporating in-season vegetables and fruits into your meals not only enhances the taste and vibrancy of your creations but also provides a wealth of essential vitamins, minerals, and antioxidants that support a healthy lifestyle. By diversifying your diet and incorporating a colorful array of fresh produce, you can tap into a wider range of nutrients and flavors, making mealtime an exciting adventure.
Experimenting with new recipes during the summer could also inspire you to adopt healthier eating habits. Summer produce is often low in calories and high in water content, making it an excellent choice for those looking to manage their weight or stay hydrated in the heat. Whether it's tossing together a refreshing summer salad with juicy tomatoes, crisp cucumbers, and sweet corn or creating a mouthwatering fruit salsa to accompany grilled meats or fish, the possibilities are endless.
Embracing seasonal ingredients can also lead to more sustainable and environmentally friendly eating habits. When you choose fruits and vegetables that are in season, they are more likely to be locally sourced and require fewer resources for transportation and storage. This reduces the carbon footprint associated with your food choices, contributing to a greener and more eco-conscious lifestyle.
So, why not venture into the kitchen, explore the local farmer's markets, and savor the delicious produce that summer has to offer? Your taste buds and health will thank you for it!
5. Don’t Forget to Have Fun
“The biggest thing that I tell clients to do is create a healthy balance between fitness and fun. So often in the warmer months, we feel as if we need to look a “certain way” and it causes us to almost move further away from our goals, rather than closer.”
Every body is a summer body! So let’s drop the unrealistic summer expectations and just focus on movement and exercise that brings us joy. Especially during the warmer summer months when there are endless opportunities to get active outdoors.
And while discipline and consistency are key when it comes to fitness, fun is just as important for maintaining long-term motivation and adherence to your workout routine. When you enjoy your exercise routine, you're more likely to look forward to each session and stay consistent in the long run. Fun workouts release endorphins, reduce stress, and improve your mood, which can have a positive impact on your mental well-being.
Incorporating activities you enjoy, such as boxing, dancing, sports, or outdoor adventures, not only makes exercising enjoyable but also provides a healthy outlet for stress relief. This combination of balance and enjoyment creates a sustainable and effective workout plan that supports both physical and mental well-being, making it more likely to become a lasting and enjoyable part of your lifestyle.
you may also like