HYDRATION

We live in Florida so hydration always important, but during the hot months staying hydrated is critical. Water is one of the most essential components of the human body. Water regulates the body’s temperature, cushions and protects vital organs, and aids the digestive system. Water makes up 75 percent of all muscle tissue. In addition our fatty tissue is composed of 10 percent water.  Water is also a prime vehicle each cell uses to transport nutrients through the body and dispel waste. And, because water composes more than half of the human body, it is impossible to sustain life for more than a week without it.
It is important to be well hydrated when you begin your exercise. Remember to have adequate fluids accessible during your activity.  Don’t wait till you are thirsty, when your reach that point you are already 2% dehydrated. Having cool fluids on hand not only encourage your to drink during activity but can also help with temperature regulation. After your activity, it's important to rehydrate as soon as possible, preferably within 30 minutes.
One way to measure fluid needs is to weigh pre and post exercise.  Replenish any lost weight. Another easy way to monitor your hydration is by checking the color of your urine. Urine should have a light yellow tinge to it. While it is normal to have darker urine in the morning, try to intake enough fluid during the day to keep urine at a pale yellow color.
Get out and enjoy and bring a bottle of water with you!

                                                

INTENSITY

Not enough time to exercise? You don’t need to invest an hour or more to get a great work out.  There are many options that can get you through a work out in 20-30 minutes.  The secret to getting the maximum benefit is INTENSITY.  Whatever you choose to do needs to be an intense work out for you.  Step out of your comfort zone and push the envelope a bit. 

When most people hear the word “intensity” when it comes to exercise they think of an Olympic athlete or an extreme athlete.  Fortunately you don’t need to go that far to realize a real benefit. All you need to do is to determine where your threshold is, then step over that line.

There are two important components at work here: the activity you choose, and the work to rest ratio of that activity. The work to rest ratio is simply how hard and long you perform the exercise versus how long you rest.

For example: you might run 7.5 mph for 1 minute (work activity), then jog 5 mph for 2 min (rest activity). Or, Kettlebell swings for 1 minute (work activity), then squats for 1 minute (rest activity).

By combining total body movements (squats, lunges, pushups rows, etc.) with cardiovascular movement (running, jumping jacks, jump rope, etc…) you can create your own customized optimal workout. Start out with a 1:3 work to rest ratio. That is, a work activity of 1 minute, and rest activity of 3 minutes. After you are comfortable with that routine, challenge yourself with 1:2, 1:1 and even a 2:1 work to rest ratio. 

Start with exercises you are already familiar with then expand to more dynamic and explosive movements.  A qualified personal trainer can help you choose the best exercises, intensities, and ratios to meet your goals.

Using appropriate weight of dumbbells, medicine ball, or sandbells: 30 seconds of the work activity with 1 minute of  a rest activity

Two foot sagital (front to back) Jump: 30 seconds of a forward lunge with both hands reaching to feet: 30 seconds on each leg (1 minute total) , one minute of a rest activity

                               

Two foot frontal ( side to side) jump: 30 seconds.

Same Side Frontal lunge w/ bilateral hand reach at chest height---30 seconds on each leg (1 minute total)

Two foot Rotation jump (clock wise, counter clock wise): 30 seconds

Same Side  Rotation lunge w/ bilateral shoulder press: 30 seconds each leg (1 min total)