July Fitness Tips

July fitness tips are helpful for people that want to maintain their fitness and health during the summer months. Summer provides a great opportunity for outdoor activities, creating an ideal opportunity for exercising and staying active outdoors. Working up a sweat can help improve cardiovascular health, keep joints flexible, and burn excess fat stores in the body.

According to the American Heart Association, regular exercises just 30 minutes per day can produce extended health benefits such as decreasing risk of type 2 diabetes, obesity, stroke and heart disease. Therefore, it is important to stay consistent with exercise during the summer months in order to reap maximum benefit.

Fitness Tips: What to Do During the Summer Firstly, it is important to come up with a plan for how one will remain motivated throughout July so that they will stay committed to their goals of staying fit over the summer period. This could include taking advantage of longer days by adding outdoor activities into one’s schedule or working out with friends to make exercising more fun.

Additionally, it can be beneficial to plan outdoor activities such as going on hikes or jogs around one’s local area while taking time on weekends for more involved physical activities like mountain biking or swimming in lakes. Another effective way to motivate oneself is by writing down personal fitness goals and rewarding oneself after each goal has been achieved which gives something tangible to strive towards throughout the summer months.



Adding Dehydrated Foods Into One’s Diet In addition to staying active during July there are also measures that need to be taken in terms of dieting in order prevent fatigue and dehydration from happening when being physically active on hot summer days.

One should slowly add dehydrated food items such as bananas, granola bars or applesauce into one’s daily diet; some foods like these even made specifically for work outs have higher carb-to-water ratios making them excellent options for during exercise consumption due their energy boosting properties.

Furthermore adding electrolyte enhanced drinks into one’s avoid dehydration as well since they contain natural salts that replenish sodium levels allowing power athletes continue with intense workouts throughout hot summer days without becoming fatigued quickly from dehydration issues like hyponatremia and heat stroke from prolonged exposure under sunlight while exerting effort during physical activity levels.

Nutrition Tips

  • Eat a combination of carbohydrates and protein 1-3 hours before working out.
  • Some good options include oatmeal with banana and almond butter, yogurt with granola, peanut butter sandwiches with whole grain bread or an apple with some string cheese.
  • This will give you the energy to power through your workout.
  • Your body needs to hydrate during exercise, so make sure to bring along plenty of water.
  • If you’re doing an intense workout that lasts for more than 90 minutes, consider drinking a sports drink or even a small nutrition bar with some healthy electrolytes to keep hydrated.
  • Consuming a meal within 60 minutes after exercising helps with muscle recovery and tissue repair.
  • A great option is lean protein like eggs, chicken or turkey combined with complex carbohydrates like sweet potatoes or whole grain toast. This snack or meal should be eaten within an hour of working out to achieve optimal results.
  • Don’t forget about snacks in-between meals. Protein shakes are always a quick way to refuel right after your workout. Alternatively nuts and yogurt make for simple but nutrient dense snacks.

Maximize Your Outdoor Workouts

Summertime is the perfect season to take advantage of outdoor workouts for increased physical fitness. Exercising outdoors can help provide additional motivation and accountability while bringing more sunshine, fresh air, and Vitamin D into our lives. To maximize outdoor workouts during hot summer days, here are some ideas for enjoyable and productive exercises:

  • Walk or Jog: Walking or jogging is a simple yet effective form of exercise that helps improve aerobic capacity, strength, and endurance.
  • Outdoor Circuits: Outdoor circuits can be used for a full-body workout and they’re especially effective when varied with different intensities such as interval sprints alternating with bodyweight exercises.
  • Swimming: Swimming is an excellent form of exercise because it provides a low-impact full-body workout without any joint stress; also it’s refreshing on hot days.
  • Sports & Activities: Exploring new active pursuits such as biking, paddleboarding, tennis or pickleball is a fun way to get outside and break up your regular routine.

Exercising outdoors helps keep you motivated while helping to maintain physical health and alertness during the long days of summer. When you choose activities that are enjoyable such as walking through nature trails, swimming in lakes or ponds, practicing yoga in parks or gardens – it starts to feel effortless instead of like a chore.

For cyclists looking to mix training with pleasure there are countless options for exploring on two wheels – from leisurely rides along the beach to more intense mountainous routes. Additionally playing recreational sports like basketball and soccer bring back memories of childhood games with an added element of exercise. Team sports also add support from peers which encourages one another to stay actively engaged in their outdoor workouts.

Finally, need exercise inspiration? Mix up your routine by joining cycling groups and local atheltic organizations who organize events throughout the year which offer fun challenges outdoors while staying safe in the company of others. This will help build friendships as well as reach new levels of fitness.

AT-Home Workouts

The coronavirus pandemic has shifted the focus of fitness from heavily populated gyms to at-home workouts. Exercising at home not only has its perks like saving time on getting dressed and driving to the gym, but it can also provide great exercise benefits if done correctly. To get the most out of your workout routine and make sure you stay safe and healthy, here are some valuable tips:

Create a Schedule

Creating a detailed schedule is the key to having an efficient home workout regimen. This means setting aside specific time during your day for your workouts. The American Heart Association recommends that adults get at least 150 minutes of moderate aerobic activity and two days of muscle-strengthening activity every week.

With scheduling, it’s crucial to stick to your body clock – if you’re an early bird, try to plan your workouts around sunrise or before work, while night owls should aim for after dinner or before bed time. Planning ahead can help you identify barriers you might face throughout the day that could hinder you from getting your exercise in and reaching those AHA goals.

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Add “workouts” into your calendar as a way to motivate yourself each day when life gets busy or stressful.

Find What You Like

Exercising should be enjoyable, not something that feels like a chore; if working out feels unpleasant, chances are you will have difficulty sticking with it even if you create a plan for yourself. It’s important to find activities that align with what you enjoy doing – whether that involves running on a treadmill or just running/walking around your neighborhood.

Staying active can mean buying equipment such as weights, a yoga mat or exercise bands; browsing through streaming services like YouTube videos; joining apps like Peloton; hopping on your bike; doing free online dance classes; playing tag outdoors with family/friends etc. Activities like these can help spice things up by removing barriers you may be facing when tackling other types of physical pursuits (like videoconferencing HIIT class in formal gym wear).

Another great tip is to pair up with friends, family members or anyone else who has similar goals – this way motivation levels skyrocket when comparing results and having someone hold each other accountable towards reaching objectives. Once-weekly meetups also allow for camaraderie and connection during these uncertain times which can further aid one’s mental wellbeing as well as their physical strength. Plus encouraging competition creates additional incentive when it comes down crunch time.

Taking Your Workouts to the Beach



Now that summer is here, hit the beach for your workouts. Going to the beach for your exercise routine can be both fun and exciting. You get to enjoy a sunny beach day while you also stay fit and toned.

There are some important safety tips to consider before heading out for a workout at the beach. These include:

  • Applying sunscreen with an SPF of 30 or higher before going outside.
  • Staying hydrated by drinking water throughout your session.
  • Wearing appropriate clothing such as breathable fabrics like light cotton.

Swimming is one good option for a great full-body workout at the beach. Of course, if you want to tone certain parts of your body, there are plenty of other exercises you can do on land. Here are some fun beach workout ideas:

  • Corework: try doing planks on the sand for longer periods of time than usual as the sand adds instability and difficulty.
  • Walk/Jog in the shallow parts of the ocean; this will add resistance and burn more calories.
  • Jump squats using a towel as it adds resistance

Aside from these exercises, don’t forget to take advantage of all the natural scenery around you too. Doing yoga on the beach with an amazing view as your backdrop will surely make your practice more enjoyable. Even walking up and down stairs on sand dunes is enough activity to get your heart pumping and muscles working hard. No matter what kind of beach workout session you choose, always make sure that safety comes first.

Interval Training

High intensity interval training (HIIT) is becoming increasingly popular among athletes and aspiring fitness enthusiasts alike. This type of interval training involves short bursts of intense exercise, followed by very brief recovery periods. HIIT workouts can provide numerous advantages over traditional aerobic exercises or steady-state cardio exercises.

  • Improved Metabolic Efficiency: HIIT workouts are much more effective at boosting a person’s metabolic rate than both low intensity aerobic activities and steady-state cardio exercises, such as jogging or cycling. A higher metabolic rate means that the body is burning more calories and fat during exercise, leading to faster weight loss and greater muscle definition.
  • Time efficiency: Regular interval workouts are usually fairly short, taking up less than half an hour to complete. This efficient use of time makes them attractive for those with busy lifestyles who don’t have a lot of free time to work out.
  • Improved cardiovascular health: HIIT can also help reduce your risk of heart conditions like high blood pressure or coronary artery disease by increasing the overall performance of the cardiovascular system. This is because regular HITT exercise will improve the performance of your heart, lungs, and other vital organs.

The potential benefits associated with HIIT workouts cannot be ignored; they offer improved metabolic rates, improved cardiovascular health, and increased performance in a short period of time. To successfully incorporate this form of workout into one’s routine, it is essential to select the best HIIT program for a given individual’s fitness levels and goals.

Performing these types of exercises correctly can lead to greater calorie burning in shorter amounts of time than other forms of exercising would produce. For those looking to build strength or muscular tone quickly, HIIT may be just what they need; performing only three sessions per week can lead to significant improvements in strength within two months.

Not only is HIIT great for building muscle strength and definition but it offers additional benefits as well which include enhanced aerobic/anaerobic structure changes with consecutive training sessions due its elevated intensity output in comparison to low intensity steady state cardio as well as improved fat utilization which helps break down stored body fat quicker creating an overall leaner physique.

Additionally HIIT has been linked to mental clarity due its focus on concentrating on specific sets rather then mindlessly plodding along on long endurance runs or biking sessions where you get distracted more easily from outside thoughts.

Working Out in the Heat

Exercising in the heat can be dangerous if the proper precautions are not taken. Wearing lightweight, light-colored clothing that breathes and covers your body is important to avoiding heat illness. Luxurious fabrics like cotton and linen are ideal for hot weather exercise as they allow moisture to escape, making it much easier for you to stay cool.

It is also essential to keep yourself well hydrated during a workout. Staying hydrated will help your muscles function properly, enabling you to work harder without putting an unhealthy strain on your body.

It is important to note that natural fibers like cotton and linen don’t provide any sun protection, so look for a fabric with an SPF rating of 30 or higher if you plan on being out in direct sunlight. Additionally, a wide-brimmed hat with a 3-inch brim will help to keep the sun off your face and neck while providing added coverage from UV rays.

Here are some more tips for those working out in the heat:

  • Drink plenty of fluids before, during, and after exercise-not waiting until you’re thirsty.
  • Carry water when exercising outdoors.
  • Avoid beverages that contain caffeine or alcohol before working out.
  • Know the symptoms of heat exhaustion and heatstroke including headache, dizziness, nausea, rapid heartbeat and thirst.
  • Take breaks in shaded areas if possible.
  • Wear light-colored clothing that reflects light and helps keep the body cooler.
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Some other rules may include limiting intense physical activity during peak hours when temperatures are at their highest (around midday) as well as selecting appropriate exercise spots such as nearby parks with plenty of shade trees or swimming pools offering outdoor activities like aqua aerobics or swimming lessons. Exercising in extreme temperatures calls for careful consideration when it comes to attire and hydration strategies. With these tips in mind, anyone can enjoy safe summer fitness activities even on hotter days.

Investing in the Right Gear

With summer now here in full swing, many of us are taking advantage of the warm weather and new opportunities for outdoor activities. In order to get the most out of our fitness routine, it’s important to have the right gear. Investing in quality fitness wear can be an integral part in achieving your desired results from your workouts. Here are three benefits of investing in fitness apparel:

  • Improved Comfort: Wearing quality clothing designed for exercise gives you more freedom of movement, ensuring your clothes don’t restrict any motion and allowing you to enjoy a comfortable workout experience.
  • Increased Performance: Quality fabrics such as Spandex stretch with your body without hemming or bunching up, helping you perform better during sports or exercise.
  • Protection from Injury: Activewear protects areas that may be susceptible to injury while exercising, such as elbows and kneecaps. Fitness clothing is also designed to wick away sweat which can help reduce skin irritation that can cause chafing or rashes.

Wearing appropriate workout attire is important for each individual’s head-to-toe physical health. Not only do quality materials provide comfort, they also last longer and protect from injury. Clothes with performance enhancing features like ventilation panels are ideal for those who work out hard on a regular basis.

Making sure one has a proper fit also adds another level of comfort and breathability when sweating heavily or pushing their limits in their favorite sport or activity. Furthermore, when selecting gym clothes, making sure that the material is odor resistant helps keep bad smells at bay even after long hours of intense physical activity. Finally, athletic apparel comes with built-in reflective strips that improve visibility during night exercises, providing safety when running outdoors at nighttime.

Strategic Eating

When it comes to eating for improved performance, it is important to understand the nutritional needs of your body and how each food item can help you reach your goals. It is also essential to know the strategic times of day for consuming certain foods or supplements in order to optimize their effects. With that in mind, here are some beneficial tips for eating for optimal performance this July:

  • Eat every 3-4 hours through the day – This helps maintain steady energy levels throughout the day which has a positive effect on athletic performance.
  • Slow carbs in early morning – Grain products such as oatmeal and whole wheat toast should be consumed at breakfast time as slow carbs that provide lasting energy required for workouts or activities during the morning hours.
  • Protein post-workout – Consuming protein after an intense workout or activity helps to promote recovery and reduce soreness.

In addition to timing meals strategically, it is also helpful to eat various types of nutrient dense food items. Protein sources like lean meats and fish are great for building and maintaining muscle mass, while complex carbohydrates like grains, fruits, and vegetables provide slow long-lasting energy needed both pre-workout and post-workout.

Fats should also be incorporated into one’s diet as Omega-3 fatty acids are necessary for healthy development of cells. Lastly, snacks are a great way for athletes to refuel with high quality nutrients before or after a physical exercise.

Some good snack ideas include hummus with whole grain crackers or carrots; yogurt with fruits or nuts; nuts on its own; granola bars; rice cakes with nut butter; roasted chickpeas; trail mix; hard boiled eggs; smoothies with protein powder and banana; cheese sticks; cucumber slices & cream cheese; dark chocolate & almonds. All these options provide various vitamins and minerals that make them ideal nutrition choices around physical activities or sports sessions this month.

Wrap-Up

July was a month full of fitness tips that ranged from maintaining healthy eating habits to finding ways to stay active when exercise equipment is not available. From focusing on complete nutrition that can be provided by regular meals to creating unique at-home exercise routines, people have many options for being fit and healthy no matter what life throws their way. This summer, being physically active and eating balanced diets are just the beginning of good health.

One way to stick with a healthier lifestyle is to plan ahead by making meals and scheduling workouts in advance. Having everything planned out can help make staying on track easier since there won’t be any surprises when it comes time to eat or exercise.

Meal prepping ensures that all nutritional needs will be met while exercising frequently allows individuals to stay physically active without feeling overwhelmed. Additionally, staying hydrated is key for helping muscles stay fueled and motivated during a rigorous workout.

For those needing additional support or guidance, sources such as online personal trainers or online fitness programs are becoming increasingly popular due to their convenience and accessibility. Online trainers are certified professionals who provide virtual guidance on how individuals can achieve their fitness goals without having to leave the comfort of their own home. Additionally, there are many free resources online offering tutorials for strength-training exercises, stretching routines, endurance activity ideas, cardio exercises, and more.

Overall July was an informative month filled with motivating tips on how individuals can reach their wellness goals while staying safe at home. Remembering to eat nutritious foods regularly, plan workouts ahead of time, remain hydrated throughout exercising sessions and taking advantage of helpful resources like online personal trainers could provide the extra boost necessary for achieving health objectives in 2020.



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