Great Summer Workouts
Fitness at the Lake continued...
If you have no access to a canoe or boat, you have other options. Jesse
Pittsley, exercise physiologist and program director for the exercise science
department at Winston-Salem State University in North Carolina, knows the lake
"My parents live on a lake," he says. "We have a rocky beach by
my parents' dock. We go out waist deep and grab around for rocks at the bottom
of the lake and see if we can throw them to the shore."
This friendly family competition becomes a workout for the shoulders and
abdominals (particularly the obliques). Before you know it, you're exercising
and burning calories.
Working Out in the Mountains
Want a whole-body workout in rocky and mountainous terrain? Try pole hiking,
What you'll need are a set of aluminum, rubber-tipped poles and a good pair
of hiking shoes. The poles costs between $70 and $100 and are sold at some
sporting goods stores or at walkingpoles.com.
Using the poles allows you to involve the upper body in activity that
normally works mainly the legs and glutes, says Calabrese. "You move with
quicker, smaller steps, your arms are pumping and it's almost like
race-walking," she says. "The upper body motion really gets the heart
rate going. It's a great way to add some intensity to your hiking."
It's also great for a beginner because using the poles reduces stress on the
knees and distributes the body's weight more evenly.
The mountains are a great summer workout location because it's usually
shadier and cooler in hilly terrain. Since you'll be gaining altitude, you may
notice a drop in temperature as you climb. In desert climates such as Tucson,
Ariz., where summers can be scorching, many people make the 40-minute drive up
Mt. Lemmon to escape the 100-degree temperatures in the city. Then they hike in
the 70-degree shade of pine trees.
Wherever your mountains are, exploring them is a great way to take a workout
outdoors. Ayres says to bite off little chunks of the mountain, power walking
for a specific amount of time, then resting and repeating.