Investing in Your Workout Routine

When planning for a fitness routine, it can be easy to formulate your workout, and decide when and with whom you will exercise. Sometimes, though, we overlook the obvious in our plans - clothing and footwear. What you choose to wear during exercise can either help or hinder your performance. You should be prepared, to an extent, to get what you pay for in terms of workout apparel. If you choose to buy the cheapest clothing and footwear on the market, you're going to be disappointed with your purchase. Cheaper workout clothing and footwear do not wear well over time, and there is often physical discomfort involved (blisters, improper fit, etc.) On the other hand, you also do not have to buy the most expensive exercise apparel to get the best "bang for your buck." Here are some things to keep in mind when shopping for workout clothing that will help you have a more comfortable workout.  

1. Exercise Clothing

 The main thing to keep in mind with your clothing, is to stay away from cotton. Cotton is not ideal during a workout because it is not moisture wicking - it does not move the sweat away from your body. In order to fully appreciate the benefits that sweating provides, the moisture must evaporate, and cotton does not allow this to happen very well. If sweat stays on your skin, heat is being trapped, and this will ultimately make you feel tired sooner in your workout.

You want to look for clothing that says "moisture wicking" or "cool/dry duo;" something along those lines. If you tend to be a big sweater when you workout, choose something sleeveless along with shorts. You always want to choose something that will keep you cool and (relatively)dry during your workout. If you don't, the bottom line is that you won't be able to work out at your optimum intensity for as long as you could be.

 2. Exercise Footwear

When you shop for socks, moisture wicking options are also available, which can help you avoid blisters. You also want to make sure your socks fit properly, are not too large, and will cover your ankle adequately to avoid heel blisters. The socks you purchase for exercise should be for exercise only; this will help them to last longer. If your arches tend to ache while working out, socks are also available with arch support. Also pay attention to how the sock feels on your foot; for example, if the seam that goes over the toes tends to feel uncomfortable when wearing tennis shoes, those are probabaly not good socks to work out in.

The most important issue with finding the right tennis shoes to work out in is fit. When you go to the store, make sure to have an associate help you find the right shoes for your particular workout. With this in mind, you will want to go to a store that specializes in selling sports and/or running apparel. If you run, the shoes you buy will be different than someone who walks. If you do plyometrics, the shoes you buy will be different than someone who plays volleyball. The point is, you will want to tell the associate who is helping you what you will be doing, otherwise, you will be less than satisfied with a pair of shoes not suited to your needs.

Another new trend in exercise foot apparel are the "foot shoes." If you are in the process of getting recommitted to a workout routine, and have been on a break for awhile, I do not recommend purchasing these shoes. If you are an experienced exerciser, these shoes might be comething to consider; personally, the jury is out for me until I see more comprehensive research on the effects of daily use for several years.

For regular tennis shoes, if you work out at least 4-6 days per week, you want to buy new tennis shoes every 6-9 months. Believe me, this is a worthy purchase!! Also, consider changing the brand of shoe you wear every couple of purchases. If you make a big change in your workout (i.e. change from running to plyometrics), make sure to find a shoe to fit the new routine. It will take some time and investment at first to identify what type of clothing and foot apparel will work best for your individual needs. Investing in your workout apparel will help you stay on track in your workout routine. Keeping these ideas in mind for exercise apparel can make your exercise experience much more enjoyable...well...you know, as enjoyable as it can be!

Family, Fitness, Fun!

Getting others involved in fitness is an important aspect of maintaining accountability, and who better to hold you accountable than family?  Incorporating fitness into family life is a great way to remain personally consistent, but also passes on the importance of fitness to your kids.  Children need to be taught how to be physically active and how to incorporate it in their lifestyle on a daily basis; they don't always pick up on these things simply by watching you work out.  Though setting an example is important, exercising together makes a lasting impression.

Kids need physical activity on a daily basis just like adults do; even if your kids are not the "sporty" type, they can still learn how to find activities that suit their interests.  The key is helping them to see how physical activity can be fun and easily added into a daily routine.  The following are some suggestions for being active with your kids:

1. Evening walks - Take a walk after dinner as a family, bring the dogs too if you have them!

2. Enter a 5k event - Often, a 5k running event will also have a 1 or 2 mile walk event that corresponds with it.  This is something the whole family can do together.  Kids under a certain age will typically be free for these events or have a reduced entry fee.  Sometimes kids are allowed to ride their bicycle for the walking event; the details will depend on who is hosting.

3. Go to the park - Encourage your kids to play on the playground, or take a frisbee or football and toss it around for awhile.

4. Play a sport for fun - Teach your kids how to play baseball or tennis just for fun.  Once they understand enough of the basics, you can take them out on a Saturday morning and just have fun with it!

5. Ride bicycles together - You can get creative with this option and pack a picnic lunch to take with you.

6. Choose to walk instead of drive - If you have errands to run and they are not too far away, use this time to walk with your kids.

7. Learn how to roller skate, roller blade, or skateboard - Teaching some of these skills to your kids enables you to do something together, while also helping them work on balance and coordination.

8. Have a family "field day" - If your family is the competitive type, create your own "field day" where you can compete against each other in different games.  You don't even need much to set up for this, just things from around your house. 

9. Frisbee golf - There are plenty of frisbee golf courses, many of which are free!  Just find the one nearest you, and go have fun!

Take time to help your children understand the fun of fitness so they can have a head start towards a healthy life, because health is an irreplaceable gift!