Fall is officially here, and with it comes some cooler weather and shorter days. Don’t let the drop in temperature and the lack of daylight keep you inside. Get out and enjoy the weather to get in shape during the fall months. Below are some fall fitness tips to improve your fitness and add variety to your routine during the cooler weather.
Take advantage of your community.
Walk, run, or bike one of Owensboro’s many trails, or create your own boot camp workout with a group of friends at a park. Use benches and picnic tables for step-ups, push-ups, dips, and squats. Jungle gym equipment can be used for pull-ups and hanging core work. There are numerous races and events during the month of October in this area. Take advantage of the beautiful weather and sign up. If you need a little encouragement, Legends has a group run every Tuesday night at 5:30 pm that caters to all levels of fitness.
Plan ahead.
Dress in layers to protect yourself from the cooler weather and wear moisture-wicking fabrics so you’re not exercising in wet clothing. Don’t forget to wear sun block if you’re planning on working out outside during the day and reflective gear early in the morning or late afternoon. Have a backup plan for inclement weather so your fitness goals are not detoured by Mother Nature.
Try something new.
Your body adapts to exercise so it can perform more efficiently, which translates to fewer calories burned. Adding a new class or activity to your schedule can have a big impact on your overall calorie burn. Even small changes like varying your weight, adding a few more reps, or mixing sprint work into your cardio can create enough of a change for you to see results. Many gyms add new classes and programs for the fall months so be on the lookout for new classes and class times that work with your schedule. Invite a friend to try a new class with you so you can motivate each other.
Embrace the flavors of fall.
Enjoy in-season foods and reap the benefits. Pumpkin is rich in the antioxidant beta-carotene, which helps prevent heart disease. A cup of pumpkin provides 3 grams of fiber in just 50 calories that will keep you energized and satisfied. Try mixing pumpkin into smoothies, cereals, and yogurt. Satisfy your sweet tooth with apples. They provide 4 grams of soluble-fiber and tons of vitamin C that help boost your immune system. Apples also contain the antioxidant quercetine, which makes more oxygen for the lungs. Try eating an apple before your workout to help boost your cardiovascular endurance. Winter squash is a nutritional powerhouse, providing vitamin A, potassium, magnesium, folate, vitamin C, niacin, calcium and iron. This nutrient-dense vegetable has anti-inflammatory capabilities that can ease joint pain and even reduce stress. By adding these fall foods into your diet, you can increase your exposure to various nutrients your body needs to recover from a hard workout. These foods are also low in calories, which can aid in weight loss.
