3 Tips For: Shape up in Summer!

Where ever you live, summer and early fall is a great time to
get outdoors and get in shape. Here are 3 tips for you:

1. Start out with a STRETCH and then a "WARM UP"

I know, you have little time and just want to "get to it".
However, spending 5 - 10 minutes warming up will prepare your
body for exercise. Moving from side to side warms your muscles
and prepares them for exercise. For example, if you are jogging
for your workout, then walk the first 5 or 10 minutes picking up
your pace as you go. If you are running, then start walking for
1 minute, pick it up to a jog, and then 5 - 10 minutes into it,
start your run. If you are timing yourself, start counting when
you initiate running. The point is to warm up at a pace that
gradually gets your heart beating at 50 to 60 percent of your
maximum heart rate. Warm muscles permit a greater range of
motion through your joints and will reduce the chance of
injuries, especially stress injuries.

2. Don't get bored

Mix your fitness activities throughout the week. Pick 2 or 3
activities that increase your heart rate that you really like or
desire to improve your skill level. Perhaps walking on Monday,
biking on Wednesday, walking on Friday, tennis on Sunday will
help maintain your interest in staying active. I also recommend
you plan your activities in varied locations so the scenery
remains interesting. Walk around your neighborhood, bike through
a park on a bike trail, utilize a tennis center, or swim at the
beach. This way you can match your activity and your location to
your mood. I like to get on the bike Monday morning as the wind
in my face wakes me up and readies me for what is ahead in the
week to come. Swimming at the beach on Sunday mornings is what I
can work toward throughout the week. It is like my "prize" for
stayin on the program. Find a way to reward yourself on the
weekends (tennis, anyone?) to motivate you. When you plan your
schedule, regard your physical activity as a high priority. Put
it in the calendar and don't schedule over it, but rather around
it. Keep your fitness program fresh and you will stick to it!

3. Nutrition supports an active lifestyle

I have learned that exercise can increase the formation of free
radicals. It is highly recommended that you implement a program
of food selection and supplementation to increase the amount of
antioxidants. Vitamin C and beta carotene are the place to start
as they play a large role in preventing cellular injury and
slowing down muscle fatigue. If you include 5 - 7 servings of
fruits and veggies each day, you will be getting powerful
antioxidants. You want to do what you can to avoid
exercise-induced oxidative stress. Water is important as
hydration is key to overall well-being and health. You want to
ensure you get 1/2 ounce for every pound of body weight. When
you are active increase your water intake and include a healthy
"fitness drink" to enhance how much of the water you are
actually absorbing. Most have ingredients for "electrolyte
balance". After exercise you want to "revive" with a nutrient
dense, low calorie plant-based protein snack. There are many
post-workout drinks and shakes on the market. The plant-based
protein will assist you in maintaining or building your lean
body mass. Replacing the nutrients and protein will hasten your
"recovery".

About The Author: Toni Wayne of http://www.inshapezone.com, 'In
Shape Zone', Your Health and Fitness Online Store, has spent her
career in health care and is a Wellness Coach. Nutrition and
Wellness is her passion. She can be reached at
customerservice@... if you wish to contact her.

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