Plan B…When it’s Just Too Hot!

      Let’s face it; there are going to be some days over the next several months that are simply too hot for running your typical two miles at the outdoor track, so you’ll need a Plan B.

      When the heat index is at a dangerous level, get up super early and dive into your workout—literally! That’s right, do an aquatic workout. If your health club has an indoor pool, that’s even better, but if you only have access to an outdoor pool, try and get your workout in before 10 a.m.  

      Pool workouts are great when it’s hot outside, and they’re very beneficial. In fact, water provides 12 to 14 percent more resistance than air, which means you could have a better workout in the water than on land. Plus, there is a decreased risk of injuries because of the water’s buoyancy. What’s not to love?

      Here are five exercises you can do in the pool:

1.  Just for Kicks: Grab a kickboard and begin logging laps. To burn more calories, avoid the sea turtle pace and really push yourself. This is a great lower-body workout, as well as a fat-burning exercise.

2.  Arm Circles: Swim to the shallow end of the pool and stand with your feet shoulder-width apart, with your arms straight out to the side.  Now, make tiny circles with your arms in a forward direction; now reverse the motion.

3.  Knees, Please: With your hands on your hips, stand with your feet together, and begin lifting one knee up at a time. Do 20 on each leg and then change the knee lift to a front kick, really slicing the water with your leg as you move it up and down.

4.  Fab Abs: Either sit on the stairs of the pool or grab the edge of the pool and support your legs outstretched in front of you. Now, bring your legs into your chest and back out again as fast as you can. This move will give you an intense crunch.

5.  Jog it: Get into the shallow part of the pool and jog in place, lifting your knees as high as you can and keeping in constant motion. Keep it up for a great aerobic workout.

            If a water workout doesn’t appeal to you, why not bring your outdoor workout indoors on those hottest of hot days? You don’t have to belong to an exclusive gym to achieve an excellent workout inside. Local YMCAs are a great place to exercise and have fun at the same time. In addition to offering aerobic classes and fitness equipment, YMCAs usually have indoor basketball, volleyball and racquetball leagues.

            Participating in a sport such as racquetball could be the perfect indoor workout for you. Did you know that you can burn more than 600 calories per hour playing racquetball? Many avid racquetball players say they get a total body workout while having fun.  You’ll need a racquet, sports glasses, tennis shoes and appropriate workout wear.

            Next week, I’ll finish with some exercise ideas you can do at home – inside.