workout for the body: Cool Down 101
By Nancy Hardy, Journey Contributor

Don’t forget the basics when it comes to staying hydrated and preventing injuries this summer.

Body Temperature/Hydration:

Heat exhaustion is the No. 1 setback in summertime training. Our sweat response can be limited due to increased humidity, increased age, obesity, fever, alcohol use and dehydration. Protect yourself in extreme heat with these strategies:

Drink Fluids: Our bodies are nearly 70 percent water, so be sure to replace lost fluids. At a minimum, drink four 8-ounce glasses daily, two to three times more if you’re active – 16 to 32 ounces of cool fluids per hour in extreme temperatures.

Wear Appropriate Clothing/Sunscreen: Lightweight, light colored and loose fitting. Don’t forget SPF 15 or higher sunscreen to prevent sunburns. A sunburn decreases your body’s ability to cool itself.

Acclimate: Slowly ease into workouts and allow for several days to acclimate if visiting warmer climates.

Watch out for the following symptoms and avoid exercise between 10 a.m. and 3 p.m.

Heat Exhaustion symptoms:     

• Heavy sweating
• Paleness
• Muscle cramping
• Headaches and dizziness
• Nausea or vomiting
• Tiredness or fainting

Dehydration Symptoms:

• Rapid weight loss
• Increase in thirst or "dry mouth"
• Weakness or lightheadedness
• Decrease in urination
• Dark colored urine

Injury Prevention:

Slow down your body as you would your car or bike to stop. Cool down and stretch 5 to 10 minutes following a workout, especially if you are prone to injuries.

Cool Down Benefits:

• Normal heart rate
• Avoids soreness
• Relaxes muscles
• Reduces risk of dizziness
• Increases flexibility

Enjoy the summer sun, but use common sense and listen to your body!

Part 4 of 6 Series: Fun and Adventure

Outdoor Ideas:

• Hill Training – Find a park with a hill and do a series of lunges and squats combined with intervals up the hill. At the top, do a set of push ups and walk back down. (see Workout below)
• Hiking – Colorado has amazing hiking trails. Take the whole family on an adventure or “hunting” walk and enjoy the scenery while getting in a good cardio workout.
• Biking – Another great outdoor adventure for the whole family! Take turns being the leader or, for extra leg burn, pull the kids in a trailer. Create a fun route with destination spots along the way – the park, fishing, shopping, frozen yogurt treat -- be creative!
• Swimming – Jog in place or for laps, lap swim or even tread water in the deep end for intervals.

Workout:

Hills:  5-minute warm-up

• Step back lunges, 15 each leg
• Jog or sprint up the hill
• 1 set of pushups to failure
• Recover, walk down the hill
• Repeat
• Walking lunges on flat surface
• Jog/sprint up the hill
• Pushups to failure
• Walk down the hill
• Repeat three to six more times with varying leg exercises (Wall squats, stationary sumo squats, squat jumps, single leg squats, etc.)

Part 4 of 6 Series workout: Giant Sets!

Do two to three rounds of the following upper and lower body sequenced lifts. At the end of doing all the upper or lower exercises, REST. (45 to 60 minute workout)

Upper:

• Pushups until failure
• Shoulder press, 15 reps
• Chest flys, 12 to 15 reps
• Side bridges with side shoulder
• Raises, 8 to 12 reps
• Bicep curls, 15
• Tricep bench dips, 15
• REST, do on to two more rounds

Lower:

• Split squats, 15 each leg
• Mountain climbers, 30 to 50
• Step ups or walking lunges, 30
• Leg curls, 15, or ball butt lifts, 20
• Jumping jacks, 30 to 50
• Calf raises, 30
• REST, do one to two more rounds

Finish with 10 minutes of abs (choose 10 different ab exercises and do each one for 1 minute each) 

OK, how fun is this? I just noticed that this yummy salad recipe I use from “Taste of Home’s” “Light and Tasty” magazine is from one of our OWN!! 

Strawberry Salad with Cinnamon Vinaigrette
From Nancy Tafoya of Fort Collins

1/3 cup raspberry vinegar
1/3 cup olive oil
3 tablespoons sugar
½ teaspoon salt
½ teaspoon ground cinnamon
½ teaspoon hot pepper sauce
¼ teaspoon pepper
6 cups torn romaine
2 cups fresh strawberries, quartered
1 medium ripe avocado, peeled and sliced
1 can (11 oz) mandarin oranges, drained
½ cup chopped red onion
½ cup chopped pecans, toasted