Calorie Burning Outside Activities

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What better way is there to enjoy summertime than being outdoors? Nature offers so much more than just a beautiful landscape. One of our favorite things about summer is participating in outdoor activities, especially ones that torch calories. Hiking isn’t the only outdoor exercise these days. Here are five fun, and even adventurous, calorie burning outside activities to get you and your family moving!

Stand Up Paddle Boarding If you have seen someone in the ocean or lake standing on a paddle board and thought “I could never do that”, don’t give up so quickly. Stand up paddle boarding, commonly known as SUP, is actually a low impact sport, meaning you are very unlikely to damage your joints. SUP will force you use every muscle in your body to keep you balanced and standing upright. If you are in the ocean, the waves will make your body work even harder to stand upright. SUP=six pack. Average calories burned per hour: 500-700

Hit the Shores A stroll on the beach is more than romantic- it’s a great calorie burner! Walking in the sand and even jumping in the waves adds resistance to your walk, which helps your body to burn more calories. Instead of walking on the boardwalk or on the sidewalk, hit the shores to shape up. Average calories burned per hour: 300

Climb a Rock or Two Rock climbing is not only fun and adventurous, but an excellent arm, chest and shoulder workout. Rock climbing helps you increase muscle mass and tone your body since you are really working out with your own body weight. Scared of heights? Even better! Studies have shown adrenaline rushes can help burn calories. Do you research and find a local rock climbing school with gear rentals and experienced staff. Average calories burned per hour: 550

Get your Game on Grab a friend and head to the court! Playing beach volleyball is a great way to enjoy the outdoors for free. During a match, you are constantly moving and working out your arms and legs while raising your heart rate. Beach volleyball can help increase stamina and even increase bone strength over time. Playing beach volleyball is similar to interval training since there is little downtime between plays. Average calories burned per hour: 300-450

Cannon Ball Enjoy the nautical sites and burn some calories too! Just hop into the ocean and grab a mask and snorkel. Snorkeling is a whole body workout since you are using all your muscles to swim against the water’s natural current. Add some finds for an extra leg workout. Snorkeling is also a low impact exercise like SUP. Snorkeling not only gets your heart pumping, but also is good for your mental health. Focusing on controlling your breathing when snorkeling is similar to meditative breathing techniques used for relaxation. Average calories burned per hour: 300-400

References:

  1. Barrows, Sam. Amazing Health Benefits Of Stand Up Paddle Boarding. ISUP World. Retrieved June 14,2013 from http://www.isupworld.com/health-benefits-of-stand-up-paddle-boarding/
  2. Shape Magazine. Extreme Fitness: How Many Calories Did You Burn? Retrieved June 14, 2013 from http://www.shape.com/fitness/extreme-fitness-how-many-calories-did-you-burn?
  3. Nichols, Nicole. (June 17, 2013). 10 Fun Ways to Burn Calories at the Beach. Retrieved June 17, 2013 from http://www.sparkpeople.com/blog/blog.asp?post=10_fun_ways_to_burn_calories_at_the_beach
  4. Pendergrass, Toby. (March 17,2011). What Are the Health Benefits of Engaging in Volleyball? Retrieved June 17,2013 from http://www.livestrong.com/article/404354-what-are-the-health-benefits-of-engaging-in-volleyball/
  5. Hutchinson, Patrick. (April 10,2011). What Are the Healthy Benefits of Snorkeling? Retrieved June 17, 2013 from http://www.livestrong.com/article/513204-what-are-the-health-benefits-of-snorkeling/

7 Ways to Get in Shape for Summer

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It’s almost season for sandcastles, bathing suits and waves. If the thought of bathing suits makes you wish you were back in baggy sweater season, you’re not alone. If you are ready for summer in every way besides being psychically and mentally ready, here are seven ways to get in shape, for the sunniest season of the year.

1. 30 minutes IS enough
Recent studies have shown that just 30 minutes of exercise a day is just as effective as working out for an hour. In a study, men who exercised for 30 minutes a day lost 8 pounds in a three month period while those who exercised 60 minutes lost 6 pounds. Now that’s something to celebrate.

2. Skip the frozen cocktails
It’s hard to pass up strawberry daiquiri or a pina colada, but saying no to an extra 500 calories makes it a little easier. Skip the high-cal, high-sugar summer drinks by making your own with lighter juices and mixers. Extreme Berries or Acai Natural Energy Boost make excellent, fruity additions to any beverage. Add in some frozen fruit for a healthier summer treat.

3. Stock up on sunscreen
Keeping your skin in summer shape is just as important. According to the Skin Cancer Foundation, more than 3.5 million skin cancers diagnoses in over two million people are made each year. Make sure to use a sunscreen with an SPF of at least 30 with UVA/UVB broad spectrum protections. Studies have shown that any SPF about 30 only proves about 1 or 2 percent more protection, so a higher SPF doesn’t necessarily mean more protection.

4. Sub a salad
Salads can make a refreshing, yet filling meal. Grilling chicken? Add grilled chicken to a salad and skip the starchy sides. Or try something new. Edamame and watermelon are in season this summer, so why not try an edamame salad or the popular watermelon and feta on arugula?

5. Protect your peepers
With all that sunshine, it’s no wonder May is Vision Awareness Month. According to the American Optometric Association, the sun’s UV radiation can cause cataracts, benign growths on the eye’s surface, cancer of the eyelid and skin around the eyes. Protect your eyes this summer by always wearing sunglasses outdoors. You’ll also prevent wrinkles since you won’t be squinting to see.

6. Drink and splash in it
We mean water. Drinking lots of water won’t just keep you hydrated in the warm summer months, but drinking lots of water helps keep skin looking fresh and glowing. Water also has zero calories or sugar which makes it the perfect refreshment.

7. Don’t worry what others think
Everyone has flaws, but no one notices them except you! Be confident with your body and you will feel great. It takes practice, but it works! You’ll also feel better about yourself when you eat right and exercise.
Sources:

1.Warner, Jennifer. (August 24th, 2012). 30 Minutes of Daily Exercise Enough to Shed Pounds. WebMd.com. Retrieved April 19th, 2013 from http://www.webmd.com/fitness-exercise/news/20120824/30-minutes-daily-exercise-shed-pounds
2. Fayed, Lisa. (November 8,2010). How to Choose the Best Sunscreen. About.com. Retrieved April 22nd, 2013 from http://cancer.about.com/od/skincancerprevention/a/choosesunscreen.htm