summer workouts

Staying Hydrated During Summer Workouts

The dog days of summer are here – and if you’re an outdoor enthusiast, you’re probably craving the cooler weather of the fall. But that won’t stop you from getting your workout in – so in this article, Devel Fitness will take a look at some helpful tips for staying hydrated during hot summer workouts!

Read on, and make sure you’re living up to your peak athletic performance, even during the heat!

Adjust Your Schedule

The hottest hours of the day are usually between 10:00AM-5:00PM. If you typically exercise in the early morning, you’re in luck – that’s the best time to work out during the hot summer months.

However, if you usually exercise outdoors after work, around 5:00-6:00PM, you may need to adjust your schedule, and begin working out in the early morning hours. It’ll take some getting used to, but it’s well worth it for the cooler, more comfortable temperatures.

Recognize When It’s Just Too Darn Hot

We get it – you don’t want to interrupt your fitness schedule just because of hot weather. Whether you’ve got a long bike ride or a 10K run planned, cancelling because of the weather isn’t fun.

But you don’t want to put yourself in danger. Even for top-tier athletes, a heat index of over 90 degrees Fahrenheit can present serious risks. If it’s brutally hot outside, consider an alternative, such as riding a stationary bike or exercising on a treadmill at your local gym.

Don’t Push Yourself Too Hard

When it’s extremely hot outside, you’re not going to perform as well as you do when it’s cool. Understand that this is important. Your muscles literally can’t work as hard, and athletic performance can be decreased by 10-15%.

So don’t overexert yourself when working out in the heat. You’ll just get tired more quickly, and increase your risk of heat exhaustion and dehydration. Keep an even, moderate pace when exercising, and you’ll have a much easier time.

Carry Water With You Whenever You Can

Whether you’re running, biking, kayaking – whatever it may be – you need water during the heat. In high temperatures, even exercising for just an hour can lead you to lose 6-8% of your body mass in water.

To maintain athletic performance, you must rehydrate and replace this water. So drink a large glass of water – about 20 fl oz – an hour before you work out. You should also try to take in at least 16oz of water per hour of heavy physical activity.

If you can’t carry a large water bottle, consider creating an exercise route that takes you near a park, or another facility with water fountains.

Recognize The Signs Of Dehydration

If your heart rate is elevated compared to normal, or you’re flushed, dizzy, or confused, you may be in the early stages of dehydration. If you notice significant effects, stop exercising immediately.

Exercise-induced dehydration is very dangerous. Find a place where you can rehydrate yourself and cool off, and cut your workout short. Exercising while dehydrated is unhelpful, dangerous, and a very bad idea.

Follow These Tips – And Stay Safe During Those Hot Summer Days!

Exercising outdoors during the summer takes a bit more preparation and planning – but with the right tips and advice, you’re sure to be able to handle the hot weather.

At Devel Fitness, we specialize in providing you with useful, expert advice and workout tips to help you live a better, more healthy lifestyle. We offer “The Most Realistic Approach to Fitness & Nutrition!”, both through our high-quality SuperBands, and our simple approach to helping you achieve your fitness goals!

So stay safe out there, and stay hydrated during your next hot summer workout. Got more tips for us? Share them in the comments below! We’d be glad to hear your input!

Hiking and Travel

Hiking & Travel: 7 Tips For Staying Safe On Long Hikes

At Devel Fitness, we love hiking. There’s nothing quite like getting in touch with nature, and getting a darn good workout at the same time! But Mother Nature can be harsh if you’re not prepared – so we’ve put together this list to help you stay safe on your next long hike, and ensure that your next outdoor adventure is an unqualified success!

  1. Always Tell Someone Else Where You’re Going – And When You’ll Be Back

If you’re going on a hike alone, DO NOT NEGLECT THIS STEP. If you get into trouble while hiking, your cell phone probably won’t work – and if nobody knows where you are, you could be in enormous danger.

This is exactly what happened to hiker and rock climber Danny Boyle, made famous by the book and movie 127 Hours. He didn’t tell anyone where he was going, so when he got stuck in a slot canyon while hiking in Utah, he had nobody to look for him.

While he managed to escape miraculously, he lost an arm while doing so – so don’t forget to tell someone where you’re going!

  1. ALWAYS Stick To The Marked Trail

Trails are marked for a reason. They help you stay on course and avoid getting lost, and going off-trail can lead to hazards like unmarked cliffs, dangerous wildlife areas, and more.

In addition, going off marked trails can be illegal. You may damage wildlife habitats, and be faced with stiff penalties for doing so, if you’re caught. So stick to the marked trail – we promise it’ll be just as fun!

  1. Don’t Forget To Grab A Map!

Trail maps are usually available at trailheads and visitor’s centers at most major national, regional, and state parks. Alternatively, you can usually print out a trail map from the park’s website, to ensure that you’ve got one on-hand when you start your hike.

Even if you don’t think you need one, you should pick one up and bring it along. If you get lost or turned around on a confusing trail, you’ll be glad you have it.

  1. Understand The Length And Difficulty Of Your Hike

Do some research by Googling the trail you’re going on. Websites like RootsRated and AllTrails are great for this, and most parks will have trail maps with difficulty ratings.

To prepare adequately for your hike, you need to understand how long it’s going to take, and how hard it will be. This is especially important if you’re hiking with a group that includes folks with different fitness levels.

  1. Dress Appropriately – For Any Anticipated Weather Conditions

Always check the weather before hiking, and plan your attire appropriately. Going on a morning hike? It’ll be chilly at first, but you’ll want to peel layers off as you continue hiking throughout the day. Going on a trail with a large elevation change? Remember that temperatures drop by 15-17° per 1000ft of elevation, and bring extra clothing to mitigate the chill.

In addition, you should have the proper footwear. Trail running shoes or boots are ideal, though shorter hikes can often be done in simple running shoes.

  1. Bring Plenty Of Food And Water

At a minimum, you should bring 2 quarts of water per person on an all-day hike, but 3-4 quarts are recommended. Have each hiker carry their own water – and be sure to drink as much water as you can before you start hiking!

In addition, a 160lb person will expend around 440 calories per hour of hiking, so you’ll want to bring plenty of energy-dense, high-calorie foods like trail mix and energy bars.

  1. Be Aware Of Local Hazards

Always be aware of any dangerous local hazards you may have to deal with, such as potential wildlife like bears, dangerous weather conditions like rock/mudslides, or other hazards. Take appropriate precautions to minimize the danger of these hazards.

Follow These Tips – Stay Safe In The Great Outdoors!

If you follow these tips, you’re sure to have a great time during your next long day hike. So get out there, and enjoy the incredible beauty of the natural world!

Thanks for reading! At Devel Fitness, we’re passionate about helping fitness enthusiasts live their best lives with our SuperBand system!

So whether you’re here for our SuperBands, or just stumbled across this page, thanks for visiting, and feel free to leave a comment below, and discuss your favorite hiking tips!

Protein Powder

4 Myths About Protein Powder

Protein powder is certainly a powerful nutritional supplement. Protein powder allows athletes to quickly ingest high-quality protein that helps rebuild muscles and maintain fitness levels, and is valuable as a supplement to a healthy, balanced diet.

However, there are quite a few myths surrounding protein powder. In this article, Devel Fitness will take a look at 4 of these common myths, and explain what’s fact – and what’s fiction. Read on, and boost your nutrition IQ!

  1. You Have To Consume Protein Powder Right After Working Out

You’ve probably seen people pounding protein shakes in the gym locker room, in order to “maximize” the effect of their protein powder, and help them recover more quickly. Many people say that you must consume a protein shake within 30-60 minutes of your workout for it to have any effect on your recovery.

This is not true. A small amount of protein after a workout can certainly be helpful, but there’s no magical benefit to consuming a large amount of protein within that 30-60 minute window.

As long as you’re getting enough protein every day, it doesn’t really matter when you consume it. It’s as simple as that.

  1. Protein Powder Is Better Than Protein Available In Food

You’ll hear a lot of boasts from protein powder manufacturers about how great their protein powder is – and how it’s more “bioavailable” or “high-quality” than food-based protein. But this is nothing more than a marketing technique.

Protein is protein – and all protein powders are derived from natural food. Whether it’s a whey-based protein, soy-based protein, or any other kind of protein powder. Whether it’s from nuts, fish, red meat, dairy, or any other source, there is no such thing as a “better” protein.

Protein powder is only “better” than food-based protein for a single reason – it’s convenient. If you typically have trouble eating enough protein, a protein shake can be a valuable way to quickly supplement your intake, and ensure your diet is balanced.

  1. Protein Shakes Are Good For Losing Weight

This depends on the protein shake. A whey protein powder with no added sugars or carbohydrates may be used as a meal replacement, or to satisfy daily cravings while you’re losing weight – but they won’t magically make you more slim.

In addition, care should be taken when selecting a protein powder. Protein powders labeled as “mass gainers” for example, can often contain enormous amounts of junk calories in the form of simple sugars – because these products are actually designed to help athletes gain weight.

So take care when selecting a protein powder, and choose one that includes no additional carbohydrates or additives.

  1. Excessive Protein Consumption Hurts Your Kidneys

This myth is totally untrue for healthy people. If your kidneys are healthy, a high-protein diet will not have a negative effect on your health. In fact, there is some evidence that a high-protein diet can help fight diseases like diabetes – which can have a negative impact on your kidneys!

However, this myth does have a basis in reality. Individuals who are suffering from chronic kidney dysfunction should eat a low-protein diet. This is because damaged kidneys are not able to easily remove protein waste effectively, so it’s wise to minimize total protein intake.

Still, for a healthy individual, consumption of protein powder poses no risk to your kidneys.

Understand The Usefulness – And Limitations – Of Protein Powder!

Hopefully, this article has helped you understand why protein powder can be helpful, and cleared up some of the more common myths and misconceptions surrounding this nutritional supplement.

At Devel Fitness, we’re happy to offer both helpful nutrition and wellness tips, as well as our powerful SuperBand system! Whether you’re just getting started on your health and wellness journey, or you’re an active athlete, you can benefit from our products!

So visit our website to learn more about SuperBands, and to get more nutrition advice, workout tips, and more!

Thanks for reading, and feel free to share your comments and input below!

fitness bands

SuperBands – How SuperBands Can Help You Train For Strength, Flexibility, And Cardio!

At Devel Fitness, we’re dedicated to helping our customers live a better life with our powerful, flexible SuperBands home fitness products!

With the power of SuperBands, just about anyone can get an incredible workout in the comfort of their own home. Whether you’re looking for strength training, a way to increase your flexibility, or a great cardiovascular workout, you can do it all with SuperBands! Keep reading, and learn more!

Strength Training

Our heavy-duty resistance SuperBands are ideal for anyone seeking an alternative to traditional weight training techniques. Our large purple/blue band and green band provide 65lbs and 100lbs of resistance, respectively.

This makes our heavy-duty SuperBands the ideal way to train the large muscles of your upper chest and back, as well as your legs.

Looking to build mass in your arms? The SuperBand Bicep Curl can help you build up your biceps, and the Standing Alternate Row helps you build up your deltoids, bis, and tris!

With the dozens of exercises available on Devel Fitness, you can build a comprehensive strength training program – without purchasing free weights or a gym membership!

Flexibility Training

Whether you’re seeking increased flexibility for better athletic performance, or you’re recovering from an injury, lightweight SuperBands such as the 15lb resistance, yellow SuperBand is an ideal product!

These low-resistance, gentle bands allow you to gently stretch out your muscles, making them an ideal choice for physical therapy and rehabilitation. As you continue to strengthen your muscles and increase your flexibility, you can progress to heavier SuperBands!

Cardiovascular Training

Any SuperBands workout can easily be turned into a high-intensity cardiovascular training session. Simply select a low-resistance band such as our 15lb yellow SuperBand, or our 35lb red SuperBand, and begin a high-rep, low-resistance workout!

If you’re looking for a fantastic cardio workout circuit, we recommend starting with the SuperBand Ab Twist to work your abs and core, followed up with the SuperBand Stair Stepper to work your arms and legs. For an additional leg workout, you can also incorporate a set of SuperBand Squats! Finally, finish your session with the SuperBand Upper Back and Chest Workout!

With just one or two of our SuperBands, you can get a full cardiovascular workout that will help you shape, build, and tone muscle all over your body – no matter where you are! This makes our SuperBands perfect for travelers, business professionals, or anyone with a busy schedule!

Check Out SuperBands Today – Your All-In-One Home Fitness Solution!

With the right SuperBands and the right set of exercises, you can get a truly unbeatable workout – without going to the gym! So take a look at our exercise and resistance bands today, and don’t forget to check out the huge library of resistance band exercises on Devel Fitness!

Once you’ve seen the power of our SuperBands, you’ll never choose another set of resistance bands. Shop today – and change the way you work out with our all-in-one home gym solution!

Physical activity as possible depression prevention method

By Chad D. Rethorst, Ph.D.

Depression often results in significant economic and health burdens on society. One factor that contributes to this burden is the challenge in successful treatment of depression. Research indicates that nearly half of patients do not respond to initial treatment and one-third remain depressed even after multiple treatment attempts. While this indicates a need for more effective ways to treat people with depression, many researchers are also examining strategies to prevent depression.

In my research, I’ve observed patients with depression whose conditions have improved by following an exercise program as a part of treatment. Now, a recent study published in the American Journal of Psychiatry indicates that exercise may also be one way to prevent depression. The researchers who conducted this study found that 1-2 hours of exercise per week is enough to significantly reduce the risk of depression. People who reported no exercise were 44 percent more likely to be depressed in the future compared to those who exercised for 1-2 hours per week.

While 1-2 hours per week may sound like a daunting goal for someone who doesn’t exercise, so it is even more encouraging that the results suggest that as little as 30 minutes of exercise per week may be beneficial. Also, the researchers found that the intensity of the exercise did not impact the preventive effect. So, one 30-minute walk per week may be enough to help prevent depression.

While the results of this study are encouraging, more research in this area is needed. We need to develop effective interventions to increase exercise among persons at risk for depression and we need to understand the biology of how exercise prevents depression. With a greater understanding of these issues, we can hopefully reduce the burden caused by depression.

 

Chad D. Rethorst, Ph.D.
Associate Professor
Center for Depression Research and Clinical Care
Department of Psychiatry
University of Texas Southwestern Medical Center