Now that summer is here it’s a great time to start a cardio program, or increase your intensity if you are already on one.

Summer is like the Garden of Eden for exercise and sport. The possibilities for physical activity are numerous. Walking, jogging and swimming are a pleasure even at night. With the warmth of the sun, no one even has to twist your arm to participate. Let’s take a look at the most popular summer aerobic activities namely walking, running, biking, swimming, inline skating and skipping rope.

Ideally you would want to exercise for a minimum of 30 minutes 5 – 6 times/week. If you are just starting out, exercise at a pace you can comfortably carry on a conversation. Try to train within your target heart rate range.

To determine this you must first know your approximate maximum heart rate, which is 220- age. Keep in mind there is variability of 12 beats above or below this number. To determine your target heart rate range multiply your maximum heart rate by .55 if you are a new exerciser and .65 for a more seasoned exerciser. This number will give you the lower range of your target heart rate. For the upper range multiply your maximum heart rate by .8.

An approximate target heart rate for a new exerciser age 45 would be as follows:
220-45 = 175
175 x .55 = 96
175 x .8 = 140

Target heart rate range during exercise would be 96 – 140 beats/minute.

A good estimate of heart rate is taking your pulse for 15 seconds immediately following exercise. Use your wrist (radial artery) or neck (carotid artery). Make sure you use the pads of your index and middle fingers and not your thumb to find your pulse. Take the number for 15 seconds and multiply by 4 for beats/minute. A heart rate monitor or heart rate watches are excellent devices to accurately gauge exercise intensity. Prices range from less than $100 - $500.

Walking is a wonderful way to exercise with family or friends. Researchers have found that brisk walking was one of the best ways to prevent and treat back pain. It’s also a great way to start an exercise program. Wearing weights on your wrist or ankles will increase the amount of calories you burn as you progress.

Running and walking require the appropriate footwear. Invest in a good pair of shoes. Wear clothing in layers on cool days and make sure the layer closest to the skin is “moisture wicking” which removes moisture and dries quickly.

If you choose cycling make sure your bike is in good working order. Always protect yourself by wearing a helmet, clothing that makes you visible to motorists and choose a safe route. If you are a beginner choose a flat route and as you progress include more hills if possible.

Swimming can be done in and open body of water or a pool. It’s a good idea to swim with a buddy. You can use any stroke – breaststroke, sidestroke or freestyle.

Inline skating requires some practice to perfect the technique. You may want to consider renting before investing in a pair of inline skates. Protective gear such as knee and elbow pads and a helmet are strongly recommended. Find a safe place to skate free of rocks, garbage and automobile traffic.

Jumping rope is a great exercise because it improves fitness quickly, develops fast powerful legs and cuts fat. Scientists have found that you work harder jumping rope than you do jumping in place or jogging since you are concentrating on a skill and don’t notice the discomfort as much. Buy a rope that fits properly; when you stand in the middle of it the ends should reach your armpits. Make sure you choose shoes that absorb shock such as cross trainers or tennis shoes, they are cushioned more in the balls of the feet.

To maximize your aerobic workouts you can interval train. Mix periods of high intensity with a lower more comfortable pace. For example, if running, sprint for 30 – 45 seconds followed by a recovery jog for 2 minutes. . Be creative with your workouts. Mix up the activities if possible each day. This will keep you interested and will keep surprising your muscles. Make sure to warm up and cool down for at least 3 –5 minutes before your activity. Pay attention to your body and be aware of overuse injuries i.e. Sore knees, ankles, hips, shoulders or back or if you are excessively tired. If you experience any of these then rest for several days and if they persist see your doctor.

Always remember to wear a waterproof sunscreen with a minimum of 15 SPF when outdoors and if required, apply a bug repellant.

Remember to fuel your body for aerobic exercise. Just as you can’t drive a car without gas, you can’t perform aerobic exercise without proper nutrition and hydration. Replenish your muscles after a workout with protein dense Summer Fresh Original Hummus, made with chickpeas, tahini and lemon juice. Delicious when paired with fresh vegetables or whole wheat crackers. If you are into a more exotic taste, try low fat Summer Fresh 60 pepper Hummus OR Summer Fresh Onion & Fine Herb Hummus as well!

If you’re looking for something a bit more filling, try a pre packaged hearty grain salad from Summer Fresh! Nutritious and tasty, indulge in Multi grain Quinoa, Three Lentil, Gourmet Bean and Seven Grain. Each flavour comes in a convenient “grab and go” style container. Simply open the lid and eat! It is also resealable to house any leftovers.

Look for these products and other delicious Summerfresh Salads in the deli case of your local grocer.