Get Fit with Ayla

by Ayla Riggle

Ayla Riggle is an Everett resident and owner of Thrive Fitness, providing customized fitness programs for all fitness levels.  Certified by the American Council on Exercise as a Personal Fitness trainer, she provides personal training in home, at Anytime Fitness in Lake Stevens and outdoor fitness boot camps. For more information on Ayla and her services, visit www.thrivefitness.info.

  With the sun shining and the days getting longer, Mother Nature is becoming my favorite gym, and for good reasons. There's just something wonderful about the northwest when the skies are blue that makes the other nine months of the year tolerable.

Snohomish County alone boasts of nature hikes, kayaking waters, interurban trails for cycling and walking, fitness boot camps in the parks and more. To say that there are a few outdoor activities would be an understatement. All of these enjoyable activities ignite an excitement for fitness and an appreciation for the outdoors.

It's that very same excitement of feeling a warm breeze and smelling the blooming flowers while getting your heart pumping that motivates attendees of my fitness boot camp. Heading to the gym to work out indoors can be a challenge when it's beautiful and the sun is calling your name. With an outdoor workout like fitness boot camp, you can shape up for the summer without missing a ray of sun.

If you're tired of the same old routine, and ready to start seeing results, look no further than your local parks. There are a variety of props that can be transformed into fitness equipment, such as picnic tables, steps, playgrounds and hills. At fitness boot camp, I take my love for fitness and imagination to create a challenging, invigorating group workout that fosters a spirit of camaraderie, competition and enthusiasm for fitness.

When exercising outdoors in the heat, there are a few precautions that will guarantee a good time. These guidelines, created by the American Council on Exercise, should be considered when working out in the heat:

1. Hydration

Fluid replenishment before, during and after exercise is essential to avoid progressive dehydration. Always strive to drink 7 to 10 ounces of fluid every 15 to 20 minutes during exercise. Water isn't the only thing your body loses in sweat; electrolytes such as sodium, potassium and chloride are also lost. It is equally important to replace these with a sports drink during continuous exercise lasting longer than one or two hours.

2. Exercise Intensity

It's a good idea to reduce the intensity of your workout, particularly the first few times you are exposed to higher temperatures.

3. Temperature

High humidity prevents sweat from evaporating, and sweat that doesn't evaporate does not cool the body. You may want to consider postponing your exercise session until later in the day. Or, plan ahead and beat the day's heat by working out early in the morning.

4. Clothing

Wear minimal clothing to provide a greater skin surface area for heat dissipation. Your clothing should be lightweight, loose-fitting, light-colored to reflect the sun's rays, and made of a material that absorbs water such as cotton. Be sure to wear sport-friendly sunscreen to protect the skin from damage.

Follow the guidelines and get outside for fitness fun at your fingertips. If you'd like to check out my fitness boot camp, contact me at thrivefitness@live.com. I'm always here to answer questions. And remember, fitness is a lifestyle that anyone at any level can attain with focus, persistence and effort.