Mitchell Sherman, MS, CSCS, EP-C
Summer is finally here, bringing along hot days and lingering summer nights. Many have a list of fun activities planned, such as pool parties, cookouts, getting treats from the ice cream truck, playing in sprinklers on the lawn, fishing, 10 walking lunges, and two sets of dumbbell rows. For some, those last few items seem out of place, but it is still possible to make time for exercise when all you want to do is sip your favorite beverage and relax.
According to Mitchell Sherman, MS, CSCS, EP-C, employee health and well-being specialist for the University of Pennsylvania Health System, you don’t have to choose one or the other. “The best way to get hooked on exercise and incorporate it into your lifestyle regardless of the season is to find what you like and fit it into your day.”
From exercising safely outdoors to finding a qualified personal trainer, Sherman offers a variety of advice for starting or maintaining an exercise routine this summer.
Step Up Your Summer Safety
Summer offers up a great time to get outdoors and use the natural landscape to get some exercise. But Sherman offers sound advice to stay safe while logging your workout for the day. “People tend to overhydrate in the summer,” Sherman notes. “Hyponatremia (what can happen when one overhydrates) has similar symptoms to dehydration — fatigue, blurred vision, cramps, headache — so make sure you’re not overdoing it.”
It’s more important, he says, to replace electrolytes from sweat. Sports drinks are helpful, and foods like bananas, peanuts, olives, yogurt, oranges, tomatoes, and chicken are good choices to replenish those essential minerals.
Working out when its humid can also pose dangerous effects. Sherman recommends creating a natural progression with one’s workout — be patient as you ramp up the intensity. The heat creeps up quickly, so stop before you feel tired; symptoms of heat exhaustion mimic some of the symptoms of hyponatremia and dehydration. For instance, if you’re used to running on a moderately comfortable day for 30 minutes or more, scale back to 15 minutes during hot and humid weather and gradually progress from there.
Bop to the Beat
Many of the clients Sherman works with enjoy dancing. Even if you think you have two left feet and don’t feel like putting yourself on display at a studio or gym, there are a several options to bop to the beat. Fitness streaming services offer group or one on one instruction in the privacy of your own home. And you don’t have to spend an hour working on your moves, many services offer dance instruction in 30 minutes or less. There’s also the option of putting in your headphones and going freestyle.
How COVID-19 Changed the Exercise Game
While the pandemic originally hampered many activities including going to the gym, people learned how to be resourceful and find new and interesting ways to exercise. Quarantining led to remote work arrangements for some, and the concept of work-life balance was more realistic. Fitness companies started offering virtual personal training and developing online programs to stay competitive. The flexibility, accessibility, and options for exercise are greater than they were pre-pandemic.
One trend that has picked up over the last several years is high intensity interval training — or HIIT for short. This type of training involves repeated bouts of high intensity effort (such as sprints or biking) followed by varied recovery times. There are a lot of great home workout options now, but Sherman cautions taking the time to understand what activities one participates in. For example, some mistake programs like “Insanity” (a video-based exercise program using body weight exercises in rapid succession) for high intensity interval training, which it is not. Just like taking care of your body when you’re sick, it’s important to know what you’re doing when you’re working on improving your fitness.
Become an Educated Exercise Consumer
Pretend you’re moving through a pop culture time machine and think back to some of the exercise fads like the ThighMaster, and Jazzercise. Like with most products and services, being an educated consumer when it comes to exercise will save you a lot of money and, more importantly, your safety in the long run.
For instance, news articles about exercise trends and products can be misleading. It’s important to know that stories featuring studies may highlight findings that only affect a subset of the population. Typically, these studies are self-reported as well — meaning they have not been peer reviewed or published in nationally recognized journal such as the American Journal of Sports Medicine, Sherman explains.
“Our faster-than-the-speed-of-light news cycle makes it hard to trust and follow the source of truth,” said Sherman. “Make sure you’re reading past the headline when something strikes your interest.”
As all headlines are not created equal, neither are personal trainers — if you’re in the market for one. Personal training education and certification programs vary greatly as they are not regulated by any unifying body.
Sherman advises to do your homework when searching for the right trainer. First and foremost, you want someone who is going to conduct an intake that includes your health and medication history, lifestyle details and habits, and emergency contact information. If they’re not collecting this vital data, they will not be able to customize a safe and effective workout plan for you.
Whether you are planning on working with a trainer or on your own, Sherman recommends consulting with a health care provider before starting any exercise program. Once you are cleared to exercise, you should set realistic goals for yourself. It’s those small, attainable goals that will move you along in your fitness journey Sherman says. “Progress not perfection is the name of the game.”