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THE FITBIT BLOG

Beat the Heat for #FitbitSummer: Expert Tips on Staying Cool During Outdoor Workouts

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Hydrate blog

In many places across the world, summer is a great excuse to take your exercise routine outdoors and change up that stale gym or treadmill routine. And as we’ve recently explored, working out in the fresh air has a host of healthy benefits.

But peak summer temperatures can get the best of us. So how can you reap the rewards of the great outdoors while keeping yourself safe in the summer sun?

Lauren headshot smallWe asked a one of our favorite experts, Lauren Slayton, Author, RD, and Foodtrainers founder for her personal tips.

 

  1. I don’t know about you, but water fountains suddenly look like Shangri-La during my warm workouts. So while I encourage you to drink up while you exercise, it’s also crucial to pre-drink or imbibe before exercise. Try coconut water (high in potassium) or turmeric elixir (bonus points for salt) before heading out in the heat.
  2. And don’t be shy with salt. I love Celtic sea salt or Himalayan salt—both contain essential minerals—but salty foods like olives, pickles and fermented veggies are great this time of year.
  3. Pick the perfect produce like cantaloupe, strawberries, radishes, and celery, as all these have super high water content and will help keep you hydrated.
  4. And remember that alcohol is dehydrating, so limiting consumption will help with hydration.

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All 30 Days to Summer Fit

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30 Days to Summer Fit

Did you get the most out of our 30-day challenge? Hopefully you’re enjoying the early days of summer on the beach, on vacation, or simply basking in the warm sun.

But our summer fit campaign doesn’t simply stop here! We want you to keep the momentum going with by using our 30 days of tips and advice to inspire your summer fitness. So here are all 30 days—simply click on the image to access the interactive calendar. Use these when you’re needing some #Fitspiration!

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30 Days to Summer Fit, Day 18: Try out a new exercise

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We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.

30 Days to Summer Fit

Falling into the habit of working out consistently can be a tough nut to crack. What’s the hardest part of working out? Finding the time in the day? Getting out the door? Getting to the gym? Making it a part of your routine? For many of us, the answer is, unfortunately, all of the above.

So, how do we go about tackling these endless hurdles? We can’t make more time in the day (unless you find a time turner – in which case, call us!) and we can’t bring the gym any closer to your house. What we can do is help you find something you actually enjoy doing. The more you dig it, the less it will feel like a chore you have to make time for. It’s pretty amazing how much your calendar opens up for activities you love. So for today, the challenge is simple: Try out a new (hopefully fun!) exercise.

30 Days to Summer Fit, Day 19

Over the last two weeks we’ve given you samples of all kinds of workouts: simple yoga moves, running, an intense one-hour cardio workout, and more. Today, we’ll delve a bit deeper into the benefits and quirks of various types of workouts. Take a gander at the below, and take your pick. Remember, the goal isn’t to ‘get through’ the workout; it’s to enjoy it. If you start one and it’s not jiving, put it aside and try another. Time to try your darndest, get out there and dabble!

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30 Days to Summer Fit, Day 17: Try a new sport

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We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.

30 Days to Summer Fit

We love any and all new fitness, running, and workout routines and classes. But sometimes you just want to flat-out compete.

Which brings us to today’s challenge: Try a new sport.

Whether you pick up a basketball or go for a swim is up to you. The important thing is enjoying yourself, and maybe trying something new along the way.

30 Days to Summer Fit, Day 17: Try a new sport

At Fitbit, we love all sports. So we put together a list of our favorite activities and how many calories you can burn with a quick 30-minute game or session*.

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30 Days to Summer Fit, Day 16: Complete this 30-minute workout

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We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.

30 Days to Summer Fit

 

Welcome to the second half of our 30-day challenge! We hope you’re all warmed up, because today’s challenge is designed to make you sweat: Complete this 30-minute workout!

This challenge has the added benefit of needing no equipment! You could do it at the gym, outdoors, or even in your living room. Of course, if this doesn’t already sound like a challenge, grab a set of dumbbells for the standing exercises to kick it up a notch.

30 Days to Summer Fit, Day 16: Complete this 30-minute workout

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30 Days to Summer Fit, Day 5: Work up a Sweat in 30 Minutes

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We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.

30 Days to Summer Fit

We’re almost one week into our 30-day challenge! Whether you’re killing it each day or are just now getting started, congratulations on committing to a healthier you.

For today’s challenge is focused on making you sweat: complete this 30-minute workout!

You can do it at home or at the gym. If you’re home and don’t have dumbells, try substituting with a full water bottle for some extra resistance. And if you’re having trouble staying motivated, just remind yourself that a 30-minute workout is only 2% of your day.

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Fitbit’s Spring Clean: Reduce Stress by Getting Active Outside

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It’s time to hang up your winter coat! This is the last post in our series of 12 healthy “hacks” from our experts, to help jumpstart new spring routines. Today’s post is our second from Lauren Slayton, the author of The Little Book of Thin.

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Forget therapy (OK maybe not) have you heard of ecotherapy?

I always joke that my workouts are medicinal. They help me de-stress. It seems that “mean mommy” makes an appearance on the days when there isn’t time for a run. I had previously chalked this up to the endorphins from exercise, the power of a good sweat and the boost I get from listening to my favorite music. I may have missed that where I do my workout is just as important as whether or not I did it.

There is a burgeoning area of research on “ecotherapy” or the effects time spent outside has on us. A study conducted in the UK compared a group walking in a shopping mall to another group walking in the park. After walking in the park, 90% of participants claimed increased self esteem, 88% improved mood and 71% felt less tense. For comparison, these numbers were under 50% in all criteria for the mall walkers.

Time outside provides an escape from our homes and our desks. It’s a time to reflect and may evoke good memories. Outside time also stimulates our senses with color, sounds and fresh air.

After walking in the park 90% of participants claimed increased self esteem… read more

Fitbit’s Spring Clean: Hack Your Post-Workout Routine

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Strecthing

We’ve already talked about hacking your workout, but what comes next? Do you have good habits in place to cool down afterwards?

Having a good post-workout routine is extremely important, especially if you’ve just done a strenuous workout. A proper cool-down will help your body return gradually to a period of rest, prevent dizziness, and prepare you for your next workout.

Cool down: Rather than abruptly head to the showers as soon as your workout is over, take the time to cool down your muscles.

TIP: Do this by continuing your workout at an easy pace for 5-10% of your workout time. This helps flush out lactic acid and brings your heart rate down, keeping you feeling great.

Stretch: Stretching helps prevent your muscles from contracting and reduces muscle soreness. Whatever you do, make sure you don’t over-do it – stretching too much, to the point where it’s painful, does more harm than good – and keep a routine that you can jump right into after each workout. With a routine, you ensure you won’t skip out on stretching certain muscles.

TIP: Stretch out essential muscles you used during your workout, or better yet, use a muscle roller to help break up tightness.

Re-fuel: The average person mostly just needs to make sure they drink plenty of water and eat a balanced diet. But for more extreme athletes who participate in intense, lengthy workouts, it’s important for muscle recovery to refuel to replace glycogen levels. For tips on how to best re-fuel, we turned to Ultramarathon Man Dean Karnazes for his routine:

My post-workout routine consists of rehydrating, either with water or with electrolyte replacement fluid by adding a capsule of Nuun. Then I look to replace depleted glycogen stores by consuming carbohydrates, typically with fruits like bananas, berries and oranges. I might add some Greek-style yogurt to boost protein levels if the workout has been particularly strenuous.

And lastly, don’t forget to warm up: Take some time before your workout to warm up your muscles. We asked Fitbit employee and triathlete Mike to share his warm up routine:

No matter what sport or exercise I’m doing, I start at an easy pace and incorporate small segments of varying intensity to get things warmed up. I have a pretty standard routine for each sport I do that I just come back to each time, which makes it pretty efficient. The length depends on the length of the workout. This ensures your muscles are ready to go and helps prevent injury.

Fitbit’s Spring Clean: National Walking Day 2014

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Walk to work

If you’re using a Fitbit tracker, you know exactly how much you walk. But with busy lives and demanding jobs, more and more adults are spending most of their time sedentary. That’s why the American Heart Association declared today as National Walking Day.

The AHA describes National Walking Day as, “Employees are encouraged to wear sneakers to work and take at least 30 minutes out of their day to get up and walk.” Sounds simple, right? Or maybe it doesn’t, between your meetings or errands or busy schedule. But your health should never take second-place to your job.

So today we’re giving you tips to hack your workday, by getting you away from the desk and taking more steps each day.

1. Take a break. Your emails will still be there when you get back. Taking two fifteen-minute breaks throughout your day and using them to take a walk. Not only will you easily get in your recommended 30 minutes of activity, but you’ll pass your friends on the leaderboard who are still at their desks!

2. Turn your meeting into a walking meeting. Unless you’re giving a presentation or need to take notes, there’s no reason to always take your meetings sitting down. With the weather getting nicer, suggest you spend your next one-on-one meeting by enjoying the fresh air and going for a short walk. You’ll both get exercise, and you’ll still be getting work done.

3. Buddy Up. One easy way to make sure you’re actually getting out, rather than getting bogged down with work, is to find a buddy and plan your walking breaks together. Plus, Fitbit users with one or more Fitbit friends tend to be 27% more active anyway, so your work buddy could help boost your overall fitness, even apart!

4. Do things face-to-face. Why send an email when a conversation will work just as well, if not better? In our email-centric offices, it’s easy to forget that sometimes walking over and having a conversation with someone can be much more efficient.

5. Take the longer route. Even on days when you’re too busy to take a real break, we all need some breaks throughout the day. Next time you use the restroom or head to the kitchen, go the long way there, or to one further away than your desk. All those small amounts of extra steps can add up over the course of a day.

6. Use the stairs. If it’s possible to take stairs instead of an elevator, take the stairs every time. Walking up stairs is 10x as efficient as walking on a flat surface when it comes to burning calories, and it’s sometimes even faster than an elevator!

Are you willing to give one – or all – of the above a shot? Let us know in the comments, or on Facebook, Google+, or Twitter!

Staying Healthy During the Big Game

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We all need to kick back and relax sometimes. And if you’re a football fan, we all know where you’ll be come Sunday. But just because there’s a big game on TV isn’t an excuse to set yourself back health-wise.

Earlier we shared out our top picks for healthy snacks to munch on during the game, so that you don’t succumb to 1,200 calories of snacking. Now, we’d like to encourage everyone to get up and move throughout the game! Click through to learn the rules for our Game Day Workout and see how many calories you can burn, or share it out to challenge your friends.

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