But it's hot...

Things that are good for fitness about hot weather:

Swimming.  Cool water, no sweaty feeling, intense cardio, and, if you stay in long enough, green hair.

Hydration.  It’s easier to remember to keep drinking water all day when it is hot.

Lighter eating.  Hello, nice cold fruit, crunchy salad, sushi!  Breakfast smoothie with ice, anyone?

Shade.  The gym is inside in the shade and sometimes even air conditioned.

We’re already sweaty.  So we might as well have something to show for it.

Go do it!  Just don’t make the post-workout ice cream too big.

Win fabulous prizes!

If we want to exercise regularly, we need to make it fun.  Otherwise, excuses are too easy to come by.  We all have limited time and energy and money.  We can all cite lots of things we probably should be doing right this very minute.  And we probably will choose the most fun one to do first (unless we are practicing rigorous time-management techniques that sometimes include getting the worst things done and out of the way before the fun stuff).

Making it fun takes many forms.  I love biking; no trouble to get me to go do that!  In fact, I love it that biking is good for me because otherwise I might view it as an indulgence for rare occasions.  If I need to do burpees, I had better find some other tactics to get some fun in there.  Like maybe burpees for margaritas.  Just kidding.  Sort of.  A better choice might be racing myself to get them done faster, or turning up the volume, or finding someone to do them with me so we can complain and suffer together.  Rewards also work, if we can manage to pick ones that don’t defeat the purpose (like those margaritas…).

Go play!

And thank you for the weekend, labor movement folks!

One of the key ideas in the early labor movement was time to rest.  We need both work and rest to be healthy.  Nowadays, many of us have sedentary jobs and we need to rest from them by getting out there and moving around.  Our brains need the rest of exercise and our bodies need to work and stretch muscles that have been still too long.

Happy Labor Day, however you spend it!

Make the minutes count... so you can concentrate on form!!!

How many articles, commercials, and blurbs do we see about what we can do “in just minutes a day?”  Here’s the thing:  many of us do not have minutes to spend.  I think most of us have already focused in on our major time wasters (hello, cop shows; I am looking at you…) and found ways to avoid them or multitask during them (watch pretend science while we pedal our spin bikes!).  We have to set priorities.

In fitness, this means that we recognize that we have only so much time to devote to it.  We need to make sure that what we are doing works.  In my opinion this means:

Interval training.  It builds cardio-respiratory fitness faster than steady pace work, it bumps up the metabolism for the whole day, and it doesn’t take as long to get the benefits (i.e., half an hour of intervals reaps about the same benefit as a whole hour of non-interval training).

That leaves time for weight work, which builds muscle, which builds up the metabolism and shapes the body.

And there is still time to stretch and roll and relax.  We need to take a moment or two or three to restore the body and the mind.  We all have more tension than we need.  Stiffness is not fun.  Working out the kinks through myofascial release, flexibility work, and some deep breathing pays off in reducing pain and increasing mental clarity.

And we should also probably take two minutes to floss our teeth.

Sweet somethings... or not.

I had a great Hawaiian vacation on Maui.  One of the highlights was ziplining with Flyin’ Hawaiian Ziplines.  Much of the land over which we slid (flew?) consisted of sugarcane fields.  One of the guides told us that sugarcane takes about two years to mature.  The process of harvesting sugar contributed to the cultural diversity of Hawaii, as immigrants came from Portugal, China, Japan, and other places to work in the fields.  Nowadays, the cane is harvested by burning, which reduces the sugar loss between field and processing plant; unfortunately, the growers burn the fields, drip systems and all.  Burning plastics might not be the healthiest thing in the world.  In fact, the sugar growers willingly pay a fine for the environmental impact of burning fields.  All that irrigation is necessary because it takes about a ton of water to produce a pound of sugar.  For more on the environmental impact of sugar growing, check out World Wildlife’s data here.

Why is this a fitness issue?  Several reasons.  First, no one can be healthy without clean water and clean air.  Second, sugar consumption underlies a lot of the obesity problem we face personally and societally.  Sugar tastes good; we are programmed from birth to like sweet things.  We can all use a little more motivation to reduce our intake.  If the personal risks of sugar (excess weight, potential diabetes, energy crashes, etc.) aren’t enough to convince us to skip the sweets, maybe saving the world a little bit might help.

Smoothie, Diet Coke, Spin Class, Hard Boiled Egg, Vitamin Water Zero...

I hate logging my food and exercise.  It’s time consuming.  It’s boring.  It’s repetitive.  And that is just the paper kind of logging.  The available software seems to be worse unless I eat the exact same thing all the time (Apparently, most people eat about 100 foods.  I haven’t yet tried to figure out my 100.).

But.

I know when I do stop and write down what I am eating and what kind of exercise I am getting it helps.  Some of the help comes in the form of a well-known effect:  I won’t eat the 27 cookies if I know I have to write it down.  I will do the workout when I don’t want to because I don’t want a blank space on my chart (I don’t really believe in the Great Gradebook in the Sky, and yet I act like I do…).

Wriggling away from the truth does not count as exercise.  Let’s write it all down.

Do Be Do Be Do

“Civilization” comes from surplus.  I believe that is a reasonable summary of one of the premises of grade school social science as I learned it in the dark ages.  At that point, I think there were tinges of cultural superiority with overtones of colonialism, but I was about nine and my consciousness had hardly emerged, much less been raised.  It remains true that when we have to struggle for pure survival, we are perhaps less likely to develop elaborate architecture, write sonnets, or create action movies.

We have all read or heard or seen articles about how the end of the world is coming because of (choose any of the following or invent your own) greed, environmental destruction, new math, population growth, reality television, violent video games, cell phones, and the proliferation of kale.  We live somewhere in the tension between the fact that the world will, eventually, have to end and the fact that it hasn’t ended yet.  Some version of this hamster-wheel of thought invades all of us from time to time as we dash from work to grocery store to dry cleaners to soccer practice.  We are surrounded by things to do, varieties of stimuli, thoughts, feelings, events.

We get stuck in our heads.

One of the most precious gifts of exercise, from my point of view, is focus.  All the whirl of too much to do, too many thoughts, too many challenges can spin away with the bike tires.  I, and maybe all of us, can benefit from the emphasis on breath that aerobic exercise brings and the concentration on muscle coordination that enables heavy lifting.

Fight existential angst:  go out and play.