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THIS WEEK'S MUSIC
We're going to finish May with the routines that we've been doing. I slipped in a Mergune last week, so I hope you all can keep up!
Next week we'll have a new warm-up set!
YES! THERE ARE CLASSES ON MEMORIAL DAY!
Monday 5/31
• 5:30-6:30
• 6:45-7:45
* * * * * * * * * * * * * * * * *
It's getting warmer outside with means it's pretty steamy in class. Hopefully we'll get some more fans.
Please be careful if the floor gets wet from our dancin' sweaty bodies. Remember there are plenty of white towels available for you to use/
Adjust your body temperature
Hop into a cold shower before your workout. A German study this year found that a pre-exercise cooldown improves performance in the heat -- probably because it lowers your heart rate as well as core and skin temperatures. Too chicken to try it? Even just cooling your neck or head with an ice pack may make a difference.
Refuel with fruit
They're more than 80 percent water, so fruits such as grapes, watermelon, cantaloupe, and honeydew are a tasty way to replenish fluids and boost your energy post-workout, says Leslie Bonci, RD, director of sports medicine nutrition at the University of Pittsburgh Medical Center. Keep 'em frozen for a refreshing treat.
Other good options: Smoothies, frozen yogurt, or Jell-O with fruit chunks. "They provide the perfect mix of carbs and fluid and they're easily digestible in the summer heat," explains Bonci. If you've lost a lot of salt (hint: your clothes have white sweat stains after a workout), replace sodium by drinking V8 or a sports drink.
Keep tabs on your ticker
The hotter it is, the harder your body has to work -- so if you normally run at a 9-minute-mile pace, when the temperature hits 90 you may find yourself having to slow down to a 10.
"This is where a heart-rate monitor comes in handy. You can make sure you're not pushing yourself too hard in warm-weather conditions, which can up your risk of heat exhaustion or even heatstroke," explains Todd Durkin, owner of Fitness Quest 10 in San Diego.
An even simpler way to check that you're not overdoing it: Try to recite the Pledge of Allegiance. You'll know you're exercising hard enough when you have to take a quick breath every three to six words (murmur it under your breath if you're worried about getting funny looks).
Cool down with essential oils
Dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just before your workout provides a cooling effect and also opens up your nasal passages, so you can breathe a little easier when the air is humid, says Minna Lessig, creator of the Tank Top Arms, Bikini Belly, Boy Shorts Bottom DVD.
DRINK WATER DURING OUR BREAKS!!!
from Fitness magazine
Here are some tips on how to stay cool.
Adjust your body temperature
Hop into a cold shower before your workout. A German study this year found that a pre-exercise cooldown improves performance in the heat -- probably because it lowers your heart rate as well as core and skin temperatures. Too chicken to try it? Even just cooling your neck or head with an ice pack may make a difference.
Refuel with fruit
They're more than 80 percent water, so fruits such as grapes, watermelon, cantaloupe, and honeydew are a tasty way to replenish fluids and boost your energy post-workout, says Leslie Bonci, RD, director of sports medicine nutrition at the University of Pittsburgh Medical Center. Keep 'em frozen for a refreshing treat.
Other good options: Smoothies, frozen yogurt, or Jell-O with fruit chunks. "They provide the perfect mix of carbs and fluid and they're easily digestible in the summer heat," explains Bonci. If you've lost a lot of salt (hint: your clothes have white sweat stains after a workout), replace sodium by drinking V8 or a sports drink.
Keep tabs on your ticker
The hotter it is, the harder your body has to work -- so if you normally run at a 9-minute-mile pace, when the temperature hits 90 you may find yourself having to slow down to a 10.
"This is where a heart-rate monitor comes in handy. You can make sure you're not pushing yourself too hard in warm-weather conditions, which can up your risk of heat exhaustion or even heatstroke," explains Todd Durkin, owner of Fitness Quest 10 in San Diego.
An even simpler way to check that you're not overdoing it: Try to recite the Pledge of Allegiance. You'll know you're exercising hard enough when you have to take a quick breath every three to six words (murmur it under your breath if you're worried about getting funny looks).
Cool down with essential oils
Dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just before your workout provides a cooling effect and also opens up your nasal passages, so you can breathe a little easier when the air is humid, says Minna Lessig, creator of the Tank Top Arms, Bikini Belly, Boy Shorts Bottom DVD.
DRINK WATER DURING OUR BREAKS!!!
from Fitness magazine
Great Tips and neat article. Wish i could be there Zumba is popular down under too!
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