Edward-Elmhurst Health: 7 ways to make this your summer of fitness

As the days lengthen and sunshine becomes a staple, it’s easy to let a fitness routine slip away. But it is important to continue with a routine, even a modified one, to avoid regression through the summer months.

Follow these simple and effective methods to meet summer fitness goals.

Smarter time spent in the gym

As outdoor obligations pick up during the summer, take advantage of the time spent in the gym.

• Focus on strength training. Use outdoor activities like walking, or even yardwork, to supplement or replace your normal cardiovascular routine.
• Perform compound (multi-joint) exercises at the gym. Think squats, deadlifts, lunges, push-ups, pull-ups, rows and overhead presses. These movements have a greater demand on larger muscle groups.
• Cut down on rest periods. This is an issue many people struggle with. It is important to get the maximum amount of work done in the time available. Use a stopwatch to ensure adequate rest between exercises.

Take advantage of the weather

• Go on longer walks. Try going farther than usual in the same amount of time or maintain the usual pace for a longer time.
• Golfing? Walk instead of taking a cart. The added cardiovascular benefit from walking will add up.
• Use yardwork to maximize fitness goals. Instead of walking behind a self-propelled lawnmower, push it manually. Use a broom instead of a leaf blower. Focus on proper form when squatting down for garden work or lifting to move heavy loads like soil to avoid back injuries.
• Take training outdoors. Instead of sweating in the gym, run outside. Use park benches for push-ups, step-ups, box squats and dips. Many parks also have outdoor pull-up stations or weight equipment; take full advantage.

Get more information at EEHealth.org/healthy-driven/fitness-centers.