Ready, Set...Boot Camp!
Wow! Monday was a terrific start to boot camp. I was happy to see so many returning campers along with all those newbies. And new campers, you're probably feeling sore and achy even though it's only day 2 of this session. Don't despair, it does get easier. However, the instructors love to step it up for us repeaters. It may be easier but it is still a challenge!
What are three most important things that will help you through this first week of camp? You have to hydrate, stretch and sleep. Hydration is a keystone in being fit. Drinking water not only gives your body what you need for your daily requirement but also helps your muscles recover. If you're asthmatic like me, please note that a new study shows dehydration can trigger bronchospasm, making it more likely to need your inhaler during a workout. As much as I love to freak out my fellow campers by not breathing, I'd much rather just get through the session without scrambling like an addict for my inhaler.
The average sedentary person needs about 8 servings of water a day. A serving being 8 ounces, so a total of 64 ounces (just under 2 liters) of water every day if you are a couch potato. But we aren't sedentary, we are boot campers! A general rule of thumb for maintaining good hydration is to drink 3 liters of water a day. And drink 1 cup about 10 minutes before exercise and 1 cup every 15-20 minutes of exercise. Cool water is absorbed faster than warm water.
Does 3 liters sound like it's way too much? Buy a liter water bottle. Fill it. See how fast you actually do drink water. You'll be surprised at how easily you drink that amount even if you're one of those people who say "I don't like water" or "I can't drink if I don't feel thirsty". Did you know that as Americans we are so perpetually dehydrated that we often mistake the body's thirst signal as hunger?
With well hydrated muscles, you'll feel less achy after camp. Don't ignore stretching, though. If you spend 30 minutes doing easy stretching each day your muscles will become more flexible. Better flexibility means less energy output with more efficiency. Who doesn't want that??
Sleep! Make the effort to get to bed. I know, I know, this isn't so easy when you have a husband or wife or kids or pets or friends who love to stay up late socializing. Think back to childhood. Remember when Mom sent you to bed because "it's a school night"? Well, it's a boot camp night. Go to bed. On time. You'll have more energy and your brain will be sharper. I know my brain needs sharpening so I'm setting the alarm clock right now...to remind me an hour before bedtime to start turning off the computer, the tv or stereo and lowering the lights. That sets the mood and tells your body and mind that it's time to relax before it's actually bedtime.
Drink, stretch, snooze...how easy is that? Super easy! Have a fabulous week at camp and I'll see ya'll out there. For some of you it's been a tough couple of days. Hang in there! Seize your chance to make a difference in your health and fitness.
What are three most important things that will help you through this first week of camp? You have to hydrate, stretch and sleep. Hydration is a keystone in being fit. Drinking water not only gives your body what you need for your daily requirement but also helps your muscles recover. If you're asthmatic like me, please note that a new study shows dehydration can trigger bronchospasm, making it more likely to need your inhaler during a workout. As much as I love to freak out my fellow campers by not breathing, I'd much rather just get through the session without scrambling like an addict for my inhaler.
The average sedentary person needs about 8 servings of water a day. A serving being 8 ounces, so a total of 64 ounces (just under 2 liters) of water every day if you are a couch potato. But we aren't sedentary, we are boot campers! A general rule of thumb for maintaining good hydration is to drink 3 liters of water a day. And drink 1 cup about 10 minutes before exercise and 1 cup every 15-20 minutes of exercise. Cool water is absorbed faster than warm water.
Does 3 liters sound like it's way too much? Buy a liter water bottle. Fill it. See how fast you actually do drink water. You'll be surprised at how easily you drink that amount even if you're one of those people who say "I don't like water" or "I can't drink if I don't feel thirsty". Did you know that as Americans we are so perpetually dehydrated that we often mistake the body's thirst signal as hunger?
With well hydrated muscles, you'll feel less achy after camp. Don't ignore stretching, though. If you spend 30 minutes doing easy stretching each day your muscles will become more flexible. Better flexibility means less energy output with more efficiency. Who doesn't want that??
Sleep! Make the effort to get to bed. I know, I know, this isn't so easy when you have a husband or wife or kids or pets or friends who love to stay up late socializing. Think back to childhood. Remember when Mom sent you to bed because "it's a school night"? Well, it's a boot camp night. Go to bed. On time. You'll have more energy and your brain will be sharper. I know my brain needs sharpening so I'm setting the alarm clock right now...to remind me an hour before bedtime to start turning off the computer, the tv or stereo and lowering the lights. That sets the mood and tells your body and mind that it's time to relax before it's actually bedtime.
Drink, stretch, snooze...how easy is that? Super easy! Have a fabulous week at camp and I'll see ya'll out there. For some of you it's been a tough couple of days. Hang in there! Seize your chance to make a difference in your health and fitness.
"Opportunity is missed by most people because it is dressed in overalls and looks like work."
~Thomas Alva Edison~
posted by Kay at 11:13 AM
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