cold-weather workouts

Simple Health – Preparing For Cold-Weather Workouts? Follow These Tips!

Summer is in the rearview mirror – but that means that peak training season is just beginning, for many athletes! Working out in the cold weather is easy if you know what you’re doing – so in this article, we’ll take a look at some simple steps you can take to prepare for cold-weather workouts.

Whether it’s 40 degrees and raining, or even below freezing, these tips will keep you safe and comfortable!

  1. Get Warmed Up (Inside!)

The initial shock of going outside to work out when it’s freezing can be mitigated by a solid indoor warm-up session. When you get your muscles warmed up and work up a bit of a sweat, your core body temperature will start to rise – you’ll be your own space heater!

You can choose to jump rope indoors, or even do a basic stretching workout using our Devel Fitness SuperBands! The choice is yours.

  1. Don’t Overdress

Overdressing is common for newer athletes who have not had experience working out in cooler weather. If you’re planning a serious outdoor workout, you should dress as if it’s 10-20°F  (5-10°C) warmer than it is outside.

You’re going to build up a sweat, and if you overdress for the weather, you’re going to be hot and uncomfortable during your workout. Here are a few recommendations:

 

  • 15°C – A t-shirt/long-sleeved shirt and shorts
  • 10°C – A long-sleeved base layer, t-shirt, shorts, gloves

 

  • 5°C – A long-sleeved base layer, a long-sleeved shirt, tights and shorts, gloves

  • 0°C – A long-sleeved base layer, running jacket, tights/track pants, gloves, a hat

These are just “rule-of-thumb” tips. Your own gear needs will depend on your weight, gender, workout plans, and your tolerance for the cold.

  1. Have A Plan To Deal With Sweat – Dress In Layers

You’re going to sweat – even when it’s nearly freezing outside. This can actually be a bad thing. Sweat is extremely effective at cooling our bodies. When it builds up on our skin and evaporates in the cold, it chills us very quickly.

Because of this, you should always wear at least 2 layers if temperatures are approaching (or below) freezing. This helps prevent sweat from evaporating directly off of your skin, and keeps you warmer.

  1. Recognize Cold-Weather Danger Signs

Frostbite and hypothermia are real dangers when exercising in extremely cold, below-freezing temperatures. With the proper gear, they’re easy to avoid – but you should still recognize the danger signs.

Hypothermia usually makes you feel sluggish and clumsy, and may affect your speech, and make you feel confused. Your breathing may also slow down, and your skin may feel “tingly”.

Frostnip and frostbite usually begin with a reddening and numbness or pain in the skin, usually in the extremities such as the fingers, toes, and nose/ears. If you have poor blood circulation, you may be at an increased risk of frostnip/bite.

  1. Know When It’s Just Not Safe To Exercise Outdoors

Even the most seasoned athletes recognize when it’s not safe to exercise in brutal weather conditions. If the wind chill puts temperatures below 0°F (-17°C), exposed skin could be at risk of frostbite developing in as little as 30 minutes to an hour.

And if it’s extremely windy and rainy, you may also want to consider skipping your outdoor workout. Rain will chill you about 25x faster than air – so even in milder conditions, try to avoid working out in the rain.

If conditions outside are unacceptable, just head to your local gym and work out indoors – or grab your set of SuperBands, and get your heart pumping with one of our easy-to-follow workouts!

Stay Warm (And Safe) Out There!

Cold weather doesn’t have to stop you from training. So follow these helpful tips to prepare yourself for working out in chilly conditions – and get ready to take on the ice, snow, and rain!

For more exercise tips, take a look at our blog, or browse our site to learn more about our SuperBands home gym exercise system.

nutrition and fitness

Simple Nutrition – Carb Loading: Fact Vs. Fiction

Whether you’re a seasoned athlete and exercise enthusiast, or just beginning your journey towards a healthier lifestyle, you’ve probably heard of “carb loading.”

The idea behind carb loading is simple – the day before a big race or a long training session, you consume a large amount of carbohydrate-rich foods. This is supposed to ensure that your body’s glycogen stores are maximized, resulting in better athletic performance.

But is carb loading really beneficial? In this article, Devel Fitness will take a look at the fact (and fiction!) about carb loading.

  1. Carb Loading Is Not Necessary For Every Race

Glycogen is our body’s natural “gas tank” – and even without carb-loading, glycogen stored in our liver will provide us with enough energy for about 60-90 minutes of high-intensity exercise.

What does this mean for you? Well, if your race won’t be longer than 90 minutes, carb loading is unnecessary. If you’re just running a short 5K or 10K, a shorter bike race, or a sprint triathlon, carb loading won’t do anything for you.

Conversely, carb loading is very helpful for longer races such as half-marathons. So if you’re doing a longer race, load up on carbs – but don’t worry about it for a shorter race or training session.

You Should Carb Load For At Least 2 Days

Carb loading takes time. Just eating a carb-heavy diet for 1 day before your race won’t do much for you. Ideally, you should be eating a diet of around 75% carbohydrates for at least 2 days before a big race, or a long training session.

But don’t carb load for too long. Carb loading for 3-7 days will have a minimal beneficial effect. Aim for 2 days of a carb-heavy diet, and you won’t go wrong!

Skip The Pasta – Choose Complex Carbs

Simple carbohydrates are processed very quickly, and can lead to blood sugar spikes, which are bad news when you’re getting ready for a big race.

Instead of simple carbs from sources such as pasta, fruit juice, and white bread, choose carbs from multigrain cereals, yogurt, oats, whole fruit, and brown rice.

Don’t Skip Your Race-Day Breakfast

Some athletes tend to skip their race-day breakfast when carb-loading. But this last-minute injection of carbs can be very beneficial, and keep your energy levels steady during a long race.

If you don’t tend to have much of an appetite early in the morning, consider drinking a smoothie, a few pieces of fruit, or a bowl of plain oatmeal. You’ll get that extra “boost” you’ll need to reach peak performance!

Follow These Carb Loading Tips – And Get Ready To Rock Your Race!

A full carb loading regimen is only necessary for longer races. But you should still try to eat a carb-heavy diet before any race, to ensure that you’ve got the energy you need!

So follow these carb loading tips from Devel Fitness, and get ready to blow your PR away in your next race! Interested in learning more about fitness and nutrition? Take a look at our past posts about athletic nutrition!

You can also learn more about SuperBands – the best home gym exercise band solution! With powerful and portable SuperBands, you can get a workout in just about anywhere.

superbands

SuperBands – 4 Reasons You Should Use SuperBands To Achieve Your Fitness Goals

At Devel Fitness, SuperBands are our flagship product. We’re dedicated to helping everyday people achieve their fitness goals through helpful exercise programs and fitness advice – and with our powerful, exercise-band based home gym system.

Curious about the benefits of SuperBands? We’d be happy to tell you more about them! Read on, and see why SuperBands are such a useful product.

  1. You Can Use SuperBands Anywhere

Even if you chose to buy a full set of SuperBands, you can easily fit them into a small duffel bag, and take them just about anywhere. If you tend to travel a lot for work, or you don’t have a dedicated home gym space, SuperBands are a perfect choice for you!

You can easily set up SuperBands in a hotel room or a spare room, get your workout in, and then set them aside – no muss, no fuss, no hassle!

  1. SuperBands Are Affordable

A gym membership can cost you upward of $50 a month, and home gym equipment is equally expensive. Interested in a treadmill? Get ready to pay over $1000!

In contrast, SuperBands are totally affordable. You can get a full set of SuperBands for under $100 – the price of two months membership at a gym! And with your new SuperBands, you can work out in the comfort of your own home, and follow our customized training plans to meet your training goals – for less!  

  1. Stretching And Strength Training With SuperBands Helps You Avoid Injury

Whether you’re a seasoned athlete, or just getting started in the world of fitness, stretching with SuperBands can help you avoid debilitating and dangerous injuries.

Injuries are an unfortunate fact of life when it comes to fitness – in fact, some estimates have 65-80% of runners suffering some kind of injury each year!

SuperBands can help. The relationship between strength training and injury prevention is well-documented. Strength training helps strengthen your bones, tendons, and ligaments – and prevent common exercise-induced injuries.

And while there is still not scientific consensus on whether or not stretching can prevent injury, it has been proven that stretching the muscles can help improve athletic performance.

With SuperBands, you can benefit from both low-intensity stretching, as well as high-resistance strength training – in one affordable package!  

  1. SuperBands Can Increase Strength, Flexibility, And Cardio

SuperBands can help you train – no matter what your fitness goals are.

 

  • Low-resistance SuperBands can be used to help you stretch, and increase the range-of-motion of your joints.
  • Medium-resistance SuperBands can be incorporated into a cardiovascular fitness routine. By using a reasonable resistance and high reps, you can truly get your heart pumping! This is a great way to warm yourself up before other workouts, such as running or cycling.
  • High-resistance SuperBands such as our Green Superband XL offer 100lbs of resistance. You can train and strengthen the large muscles of your legs, back, and chest with these SuperBands.

 

See The Benefits Of SuperBands For Yourself – Shop Now!

At Devel Fitness, we truly believe in our products. So don’t just take our word for it! Whether you’re interested in testing out a single one of our SuperBands, or purchasing a full set of resistance bands, you won’t be disappointed.

Shop now – and browse our website to learn more about our simplified approach to exercise, nutrition, and health!

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!