Jen Hamel, Edmonton Fitness Trainer

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May 2010 Newsletter How to safely enjoy your outdoor adventures

Posted by onthegofitness on May 24, 2010 at 3:01 PM

In the last couple months I have talked about getting outside and getting more active. I would like all of us to have enjoyable, injury free adventures outside this year and here are few TIPS to ensure a safe, more enjoyable time outdoors.

1. Cell Phone or pocket change

I don't mean talk on your cell phone or texting away as you walk but if you are out running and you pull a hamstring or find yourself in a tough spot you'll be happy you brought this one.

2.Water or Carbohydrate Gel

Hydration and fueling your body are crucial, especially in hotter temperatures. Staying well hydrated before, during and after exercise is critical to your performance as well as how fast you recover. I recommend 250-500ml of water 30 minutes before exercise and every 20 minutes during exercise. Please make sure to rehydrate after you finish exercising to help your body flush out toxins and begin to repair your muscle tissue. Carbohydrate gel is consumed by athletes who particiapte in and train for endurance sports such as Marathon running and long distance cycling. Your body's main source of fuel is carbohydrates, but only so much can be stored in the muscles for energy. In long duration events like Marathons, runners will often start to lose energy and stamina after a long distance. If Carbohydrate gel is ingested during a race the runners or cyclists are able to refuel without stopping or even slowing down. Giving them the added energy needed to finish the race successfully.

3.Reflective clothing or Tape

If you like to run or walk in the early morning or after dinner you should wear at least one piece of visible clothing with a reflective stripe( so your cute new sports bra that nobody will see, doesn't count). I think most running shoes now have some reflective material on them. You can check running and athletic stores for tops and bottoms with reflective graphics and you can even buy reflective tape to stick on anything you'd like people to see (bike, stroller, etc.)

4. Music/ IPod

Listening to music while exercising has a positive impact on the enjoyment and adherence of your workout. Nike and IPod have teamed up to create a great little gadget for those who like to run and walk outdoors. I purchased this small and inexpensive Nike + sensor at my local running store.  It syncs with my Nike Ipod touch I can listen to my favorite playlist while the Nike application tracks my run pace, distance and even calories burned. This is a great tool for anyone who wishes to know how far and fast they run or walk or to keep count of calories burned for weight loss.

Remember to check out the local weather forecast before embarking on your outdoor adventure and Dress in layers, the temperature may warm up or cool down by several degrees while you are out enjoying life, so be prepared.

 

Don't forget when walking or running alone to tell someone where you are going and how long you plan to be away from home for and always remember to have a little fun in the sun.

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