Get your Summer Sweat On!
Summertime is a great time to take your exercise outside and combine the benefits of movement with sunshine and fresh air. Instead of jogging, swimming, kayaking, canoeing, or biking at the same pace for your entire workout, try mixing it up with intervals. Intervals can improve your resting heart rate, meaning your heart does not have to work as hard when you are at rest, as well as improve your lung capacity.
Use intervals to get the benefits of a long workout in a shorter amount of time, and turn a leisurely summer activity into a workout or friendly family competition (start with 30 seconds of high intensity, followed by 2-3 minutes of low intensity to recover). Repeat intervals 4-5 times, or as many times as you can.
Here is an example of an interval workout for beginners. Always perform an interval workout on an empty stomach because the intensity can cause an upset stomach if you have just eaten even a light snack.
00:00-03:00 Warm up by walking, swimming, or jogging at a leisurely pace.
03:00-03:30 Push yourself to go as fast as you can, just for 30 seconds.
0003:30-06:30 Continue at a moderate pace to recover.
06:30-07:00 Push yourself to go as fast as you can, just for 30 seconds.
07:00-10:00 Continue at a moderate pace to recover.
10:00-10:30 Push yourself to go as fast as you can, just for 30 seconds.
10:30-13:30 Continue at a moderate pace to recover.
13:30-15:00 Cool down at a leisurely pace.
This interval should feel challenging at first! Start with an interval workout just one time per week, and gradually you can include interval workouts 2-3 times a week as long as you are feeling good and enjoying them. If you are jogging outside in a hilly area that you are not used to, go easy on yourself the first couple of times. You might feel great at first, but the muscle soreness catches up later!
An intermediate version of this workout would include one-minute intervals of pushing yourself as fast as you can, with 2-3 minutes to recover at a moderate pace.
If you have never tried intervals before, start with the beginner workout and see how your body feels over the next day or two.
What about all that extra time in the sun? Is it safe for my skin?
If you exercise outside this summer, consider natural sun protection instead of store-bought sunscreen, which can contain many chemicals.
If you are spending less than 20 minutes outdoors at a time, sunscreen may inhibit vitamin D absorption and contribute to vitamin D deficiency. It is a good idea to wait until after 20 minutes in the sun have passed to apply sunscreen.
People who get adequate antioxidants from their food (think leafy greens and berries) will find their skin more resilient to the sun’s effects. Those who burn easily would benefit from incorporating these foods more regularly into their diet.
You can also try this natural sunscreen recipe. While zinc oxide is not a naturally occurring mineral, it does not appear to have adverse effects and is used in many homemade sunscreens. It is made by heating zinc and combining it with oxygen, which forms a white powder. Look for non-nano zinc oxide because larger particles are less likely to be accidentally inhaled than the nano-size zinc oxide particles may be.
Here is a great recipe for natural sunscreen:
Natural Sunscreen Recipe
¼ cup beeswax (the smaller size pellets you can find, the easier it will be to melt and mix with the rest of the ingredients)
¼ cup fractionated coconut oil (regular coconut oil may be used here, but the result will be a thicker texture)
½ cup olive oil
2 Tbsp. shea butter
1 tsp. Vitamin E oil
12 drops Helichrysum essential oil
2 Tbsp. zinc oxide
Directions:
In a double boiler on medium heat, mix all ingredients except Helichrysum essential oil and zinc oxide. You may use a glass bowl inside a saucepan with 2-3 inches of water if you do not have a double boiler.
As the ingredients melt, stir until they are well mixed.
Remove from heat and add the helichrysum oil and zinc oxide.
Stir well to mix, then pour into a glass jar and store in a cool place.
Apply to sun exposure and reapply as needed.
Plants that may provide sun protection when applied topically:
Hemp seed oil
Coconut oil
Alfalfa oil
Almond oil
Carrot seed oil