Bryan McCay/FITNESS MagazineBy Jessica Cassity
Baby, it's hot outside -- but what's a devoted runner to do? "Match your workout to the weather by slowing down during exercise and seeking shade afterward," says Samuel N. Cheuvront, PhD, a research physiologist at the U.S. Army Research Institute of Environmental Medicine. To beat the heat, heed his 411.
Related: The 15 Best Marathons for First-Timers to Run
Pick sunrise or sunset.
Your best bet on a hot day is to head out in the early morning or evening, when your shadow is twice as long as you are tall. According to the National Weather Service, exposure to direct sunlight can increase how hot it feels by as many as 15 degrees.
Mind the 90-degree line.
"When the mercury is above 90 -- the temperature of the surface of your skin -- you'll gain heat from the air around you, and your body heat will have nowhere to go," Cheuvront warns. At that tipping point, you'll sweat more and your body temperature will rise rapidly, making you more susceptible to heat-related
Blog Posts by FITNESS Magazine
Bryan McCay/FITNESS MagazineBy Jessica CassityRead More »from How to Run in the Heat Safely
Peter Ardito/FITNESS MagazineBy Kimberly DalyRead More »from Hiking Guide: What You Need to Know Before You Go
One morning last summer, after yet another subway commute spent spooning strangers on a crowded train, I decided to burn up my vacation time, blow my savings, and just go hiking. In the 11 years I'd lived in New York City, I hadn't so much as seen a trail, but I had always wanted to do a multiday trek someplace way off the grid. I kept thinking, Maybe my pal, Jennifer, will come with me when her schedule clears up, or, Maybe my next boyfriend will be into backpacking. Finally I figured, What the heck, I'll go solo.
With a few clicks, I signed up online for an excursion to Mount Everest Base Camp. Before I knew it I was standing at 17,598 feet in Khumbu, Nepal, having spent eight days climbing the equivalent of eight 100-story skyscrapers. Now back in my fifth-floor walk-up, I've discovered easier ways to get my nature fix than flying to the Himalayas.
"You can find a hiking tour and trailheads a short ride from just about any city," says Jessica Wolinsky, a
- FITNESS Magazine | Healthy Living – Thu, Jun 27, 2013 12:56 PM EDT
Lisa Lee/FITNESS MagazineBy Caroline TigerRead More »from Happily Ever Fatter? How to Avoid Post-Wedding Weight Gain
I had two important men in my life during the months leading up to my wedding: my loving fiancé, Jon, and my intense trainer, Jason. While I'd been a three-times-a-week gym-goer for a decade, now I was suddenly spending more time with Jason than Jon. Military-drill-style commands ("Drop and give me 20! One more!") rang in my ears instead of romantic sweet nothings.
It was thrilling to watch as speed, distance, and calories burned climbed higher on the treadmill while my dress size plunged. I even maintained the intensity of my sweat sessions on our Hawaiian honeymoon, hitting the gym at our resort. Once home from paradise, though, life took over and my routine relaxed. My portion sizes began to mirror my husband's, and I even started to follow his lead after dinner, treating myself to ice cream most nights. By our first anniversary I'd gained back every pound I'd lost, and then some.
Mine is a familiar story, as it turns out. Research suggests that "newlywed
James Michelfelder/FITNESS MagazineBy Rebecca BrownRead More »from How to Choose the Right Workout for You
Is your workout really working? Here's how to choose the right routine to help you reach your fitness goals.
Related: QUIZ: What's Your Fitness Personality?
So, What's Your Fitness Goal?
If you want to squeeze everything you can out of your jaunt to the gym, you'll first need to establish your long-term objective. We're all motivated by different factors, but trainer and Equinox fitness expert Keli Roberts says there's one pretty common one -- and we bet you can already guess what that is. "The number one reason women come to me is for weight management, or to lose that extra 10 pounds," she says.
But it's not always so black and white -- there's a lot of overlap when it comes to intentions. Some people want to build muscle, but also improve their endurance or flexibility. Either way, it's important to narrow down your intentions as much as possible. So sit down and think about it: Are you interested in weight loss, building and toning muscle, or an overall
Devin AlexanderBy Rachel Meltzer Warren, MS, RDRead More »from Time to Tweet? Then You Have Time to Eat!
We'd all cook healthier meals, if only we had the time, right? But with the average American spending two hours per day on social networking sites, chances are we have more opportunity than we think. If you're able to find a couple of minutes here and there to update your Facebook status or check Twitter, you already have all the time you need to throw together a nutritious meal. We asked eight healthy living pros to tweet us their favorite fast eats -- good-for-you meals (and one dessert) that can be rattled off in a flash and prepared almost as quickly. Read on for their delicious "tweats."
Related: 15-Minute Meals: Easy, Healthy Dinner Recipes
BBQ Chicken Pizza under 500 calories: Wheat lavash bread, BBQ sauce, grilled chicken, red onion, goat cheese, cilantro.
-- Devin Alexander, The Biggest Loser chef and New York Times bestselling author (@chefdevin)
Really Fast Rice Bowl
Top spinach with brown rice, oven-roasted mushrooms,
Chris Gallo/FITNESS MagazineBy Kati Mora, MS, RDRead More »from What to Eat Before and After a Workout
Ready to sweat? Not so fast! Here, the best foods to eat before and after a workout so can fuel up the right way. Munch on these for your best sweat session yet.
Related: The Truth About Common Nutrition Myths
Before: Whole Wheat Toast with Sliced Banana and Cinnamon
When it comes to gearing up for workout, carbs are your gym BFF. The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.
After: Grilled Chicken and Mixed Vegetables
Bill Diodate/FITNESS MagazineBy Nicole Yorio JurickRead More »from Secrets from Weight-Loss Spas
You don't need to shell out thousands of dollars to stay at a swanky resort to slim down. We got the pros to spill their best insider strategies so you can lose five, 10, or even 20 pounds -- at home.
Related: 10 Ways to Make Weight Loss Easier at Home
The One Number to Read on the Nutrition Label
No, not calories -- it's fiber. Fiber helps absorb fat and cholesterol as it travels down your digestive tract, reducing the amount of fat the body absorbs, says Linda Illingworth, RD, the director of nutrition for Cal-a-Vie Health Spa in Vista, California. Here's a sample day's diet to help you get the recommended 30 grams of fiber daily.
Breakfast: 1 cup Greek yogurt with 1/4 cup granola and 1/4 cup raspberries
Snack: 3 cups air-popped popcorn
Lunch: Salad with grilled chicken, 2 cups romaine, 1/2 cup chickpeas, and 1/2 cup cherry tomatoes
Snack: Large apple and 10 almonds
Dinner: Baked fish with 1/2 cup cooked quinoa and 1/2 cup broccoli
Daily fiber total: 30
Bonnie Holland/FITNESS MagazineBy Meghan RabbittRead More »from Outsmart Your Appetite
You work out regularly, and you watch what you eat -- so why do you have to lie down to button your skinny jeans?
Things around you, from the candles on your dining-room table to those super-cute dessert plates, are setting you up to overindulge. "But if you understand the external forces that make you buy and eat more, you can avoid the pitfalls," says Brian Wansink, PhD, a FITNESS advisory board member and the author of Mindless Eating: Why We Eat More Than We Think. Here's how to spot -- and sidestep -- 15 diet traps.
Related: How to Banish Belly Bloat
Diet Trap: Eating Slowly
Mom's been telling you for years to stop shoveling in your food, and you know that this bad habit makes you consume more calories. But eating too slowly can also backfire. Research shows that the longer a meal lasts, the likelier we are to reach for a third glass of wine or dinner roll. "Just sitting at the table means a greater chance of nibbling on something, even if you're not hungry,"
Karen Pearson/FITNESS MagazineBy the editors of FITNESS MagazineRead More »from 8 Ways to Think Yourself Slim
Attitude means the difference between diet success and failure. Our 8-step plan will keep you on track.
Related: The 10 Fiercest Fire-You-Up Fitness Commercials
1. Define Your Motivation
Weight loss is a three-part process: Exercising and cutting calories are vital, but your mental outlook can mean the difference between success and failure.
"Self-defeating thoughts are often the most overlooked factors when a dieter gets off track," says Jeffrey Wilbert, PhD, author of Fattitudes: Beat Self-Defeat and Win Your War with Weight (St. Martin's Press, 2000). "You feel disappointed when a quick fix turns out to be anything but, or weak if you succumb to an intense craving for ice cream." Without the resolve to overcome such thoughts, sticking with any major lifestyle change can be difficult, if not impossible.
The key is to adopt the right attitude before you start your plan. "If you're really serious about slimming down, you need to think long-term.
Laura Doss/FITNESS MagazineBy Hallie Levine SklarRead More »from Love Your Summer Workout: 10 Motivation Tricks
The only problem with hot weather is that, well, it's so darn hot outside. Put the cool factor back into your workout routine with these tricks from top fitness pros:
Related: 10 Exercises to Turn the Outdoors Into a Gym
1. Adjust your body temperature
Hop into a cold shower before your workout. A German study this year found that a pre-exercise cooldown improves performance in the heat -- probably because it lowers your heart rate as well as core and skin temperatures. Too chicken to try it? Even just cooling your neck or head with an ice pack may make a difference.
2. Check the map
Does your usual running route leave you broiling in the sun? Find a shady new one through the Road Runners Club of America (rrca.org), which features running routes around the country via Google maps. You can also log on to weather.com, which offers a local parks forecast, a fitness comfort index, and an hourly forecast to help you figure out the best time of day to exercise.