Summer training: hot tips for working out outdoors - Body talk: black health and fitness

Ebony, August, 2002 by Zondra Hughes

SUMMER is the season for the fabulously fit to take their exercise routines out of the gym and to the park, the tennis court and, of course, the beach. But you can't just jump into the outdoor exercise circuit just because the beautiful weather is calling your name--experts say you should adhere to the following ground rules before you hit the ground running:

See the doctor. The National Women's Health Information Center and other medical officials recommend visiting your doctor before beginning any exercise routine, especially if you have heart trouble, a family history of heart disease, have had a heart attack, or if you take high blood pressure medicine. Additionally, if you are over 50 years of age and do not exercise on a regular basis, make an appointment to see a physician before working out. Be sure to ask your doctor about the best outdoor exercise routines for you.

Find your place. Take your routine to a place where you feel comfortable, secure and where there is enough scenery to keep your mind occupied. The key is to find the best, safest and most pleasant outdoor location near your office or home. Many major cities have bike and jogging trails, and in-line skating parks designed just for outdoor types. Avoid exercising in areas near congested traffic areas or busy streets.

Avoid direct sunlight and/or excessive heat. Avoid exercising outdoors when the heat index reaches 90 degrees Fahrenheit or higher, says Karen Gipson, health and wellness director of the Heritage YMCA group in Illinois. "The best time to exercise is earlier in the day or later in the day, when it's cooler," Gipson says. She adds that those with chronic health conditions such as diabetes or high blood pressure should be extra careful about overexerting themselves during the summer months. Exposure to high heat and humidity can result in heat cramps, exhaustion or worse. If you absolutely must work out when it's very hot outside, perhaps it's a good idea to take your routine indoors or to your local air-conditioned gym.

Drink plenty of water before you begin your workout and always have a water bottle filled with cool water or your favorite sports drink on hand. Sip (don't gulp) your beverage during your routine and after your routine to prevent dehydration.

As is the case for indoor workouts, experts say if you're moving your workout outside, it should include a mix of flexibility, aerobic activity and strength training. Among the most popular routines on the outdoor circuit are:

Stretching--a vital part of the workout routine that improves flexibility, yet it is often misused or abandoned. Begin your workout with a five-minute warm-up session, which can consist of marching in place or taking a brisk walk. Gradually stretch your muscles after your warm-up. Never begin a routine with stretching. Now that you're warmed up, it's time to move your body.

The power-walk a favorite aerobic exercise for those on a mission to burn calories and fat. The power-walking technique consists of brisk walking with your feet hip-width apart. Hold your tummy in tight, swing your arms forward and backward and tighten your buttocks as you move along. Don't overdo it, find a comfortable stride and concentrate on breathing and keeping your pace. Twenty minutes a day, three days a week is a good power-walking routine for beginners. Advanced power-walkers can gradually add more minutes and miles to their stride. Additionally, power-walkers can add small hand weights to tone the arms or ankle weights to tone the legs.

Jumping rope, bike riding, hiking and roller-blading--if done for at least 20 minutes nonstop--are all enjoyable aerobic activities that can burn loads of calories. (Tip: Wear the proper protection equipment to prevent serious injuries.)

Toning your body, like getting into shape, requires a consistent effort, but can be accomplished in a relatively short period of time. If you're into strength training, fitness health specialist Gipson recommends that you do one to three sets of each of the following exercises, 10-15 repetitions each (depending on your level of fitness):

Squats. March in place for one minute. With your knee directly over your foot, drop your rear-end until your thighs are parallel to the ground (or grass) and then stand up slowly. Always keep your head up, your back straight (this lessens the likelihood of back injuries) and don't let your knee bend inward.

Lunges. Take a step back with one leg and drop that knee to the ground. Bend your front knee, but don't lean forward; your knee should not extend beyond your toes.

Abdominal crunches. Lie on your back with your arms placed behind your head (a towel or portable mat is useful if you're doing this routine on a park bench or in the grass). Keep your elbows wide and your chin up toward the sky. Suck in your tummy and rise; inhale on your incline, exhale on your recline.

Push-ups. Extend your legs behind you and spread your arms so that they are shoulder-width. Lower your chest to the ground and push up slowly. Don't let your fanny perch in the sky while doing this exercise.