You might have noticed that a favorite habit of your fellow runners is to take a quick shot of their watches post-workout. Their results show up in your feed in all their glory: Time spent running and, of course, pace. A morning scroll through so many Garmin faces could encourage you to hit the track—or possibly, discourage you from getting #upandout. Because, of course, your speed might not exactly match theirs.
With the last days of summer upon us and the holiday season rapidly approaching, we want to know: Do I really have to workout when I’m on vacation?
It only took a little research to find a clear answer. While it might feel like vacation is the perfect excuse to hit the beach chair rather than the gym, there are actually a ton of benefits to working out on your time off. And best of all, it really doesn’t have to be hard. Here are 10 reasons why you shouldn’t “forget” your running shoes on your next trip.
1.It’s meditation in motion.
According to the Mayo Clinic, focusing on a single task, such as physical activity, can result in energy and optimism. It can calm you down and clear your mind. The Fit Radio yoga mixes can help you get in the zone for a relaxing yoga session.
2. It improves your mood.
Elle Woods said it first: “Exercise gives you endorphins and endorphins make you happy.” And isn’t the whole point of vacation to be happy?
3. It’s a chance for extra alone time.
We’ve all wished for just five minutes of alone time on family vacation before. Going for a run, or even just a brisk walk, is a great way to enjoy some time to yourself. (Plus, have you tried our new Running Feature?)
4. Or, it can be a great family activity.
Maybe you just can’t get enough of your loved ones, in which case physical activity is a great way to bond. Plan a family tennis tournament or basketball game. Go for a hike or rent kayaks. No matter the activity, it’ll bring everyone closer together and get everyone’s heart rate up.
5. It’s a great way to sightsee.
If you’re in a beautiful location with a lot to see, don’t spend valuable sightseeing time on the treadmill! Run through a local park or on the beach or up a mountain. Use exercise as an opportunity to do things you might not otherwise, like hitting the other side of town or catching the sunrise.
6. It doesn’t have to take long.
Strapped for time? Don’t stress yourself out by trying to fit in an hour-long workout. Exercise trends like HIIT and tabata training can be done in as little as seven minutes and there are plenty of Fit Radio mixes to keep you entertained.
7. It doesn’t have to involve any equipment.
8. It’ll get you outside in the fresh air.
Running outside is reportedly connected with “greater feelings of revitalization and positive engagement, decreases in tension, confusion, anger, and depression, and increased energy.” Plus weather conditions can be a bonus; wind resistance creates a tougher workout and sunny skies provide much needed Vitamin D.
9. It will help you sleep.
It’s much-cited fact that exercising can help you sleep better. Vacation workouts will help you not only catch up on sleep, but get better quality sleep.
10. It’s part of your routine.
Q: Of all your pet-peeves, which is the strangest?
A: Wasteful people. I.e. the ones at the gym that use about 4 towels per person or run through half of a paper towel roll to wipe something small down.
Q: What is your favorite animal? Why?
A: Cats. They are clean and do not need much attention. (Like everything else in this world.) Also, most cats have a spontaneous/random/energetic, but innocent personality.
Q: If you could live anywhere in the world, where would it be?
Q: What would you do with one million dollars?
A: First, I would just cash it and pile it in my living room to stare at it for a small period of time. Then, invest most of it.
Q: Would you rather have money or love? Why?
A: LOVE. Because if we were able to materialize LOVE, than it would be worth much more than MONEY.
Q: Are you a good dancer?
A: Rusty now, but yes. I used to break-dance back in the day.
Q: What is the best feature about Fit Radio for our users?
A: It’s a mobile app. Anyone can access at anytime and anywhere.
Q: What are the perks being a Fit Radio DJ?
A: Other than a good resume builder and exposure, it challenges me as a DJ to come up with new and creative ways to supply high energy mixes in different genres. It steers me away from the generic and overplayed songs.
Do I Need Sports Drinks?
By Jen A. Miller
Author, “Running: A Love Story”
Do you need a fitness drink when you run? Or is water good enough? To answer these questions, Anahad O’Connor, a NY Times Well reporter, spoke with a few experts on the need for hydration during exercise. Here’s what he learned:
If you’re running for less than an hour, then water is just fine. But for longer sessions – or a marathon – you should consume some kind of carbohydrate-based sports drink, says Dr. Jordan Metzl, a marathoner, endurance athlete and sports medicine doctor at the Hospital for Special Surgery in New York.
“After an hour you start depleting muscle glycogen stores to the point where it becomes difficult to keep the level of energy expenditure,” he says.
That being said, you should also be careful not to overdo it on sports drinks. A little goes a long way.
“If you just drink sports drinks, you’ll be taking in a lot of sugar and your stomach won’t be able to handle it, said Dr. Laura Goldberg, a sports medicine expert from The Cleveland Clinic.
Dr. Metzl said he prefers sports drinks with higher levels of sodium because they help to prevent muscle cramping, especially on hot and humid days. His go-to in that category is “Gatorade Endurance,” which has double the sodium (300 milligrams) and triple the potassium (140 milligrams) of original Gatorade. “I’m increasingly a fan of the double-sodium sports drinks,” Dr. Metzl said.
Be sure to stay hydrated on your runs this week. And there is some good news you should keep in mind as you head out for a run this month – training in the heat will help you perform better once it’s cooler.
Don’t forget to check out our top tips to stay cool during your Summer workout too.
The secret to scoring your best body ever is hiding in something you already carry around all day: your phone. “Workout music can increase endurance by at least 15 percent,” says Jacque Crockford, Exercise Physiologist/Education Specialist at ACE. With the Fit Radio app, you can enjoy hundreds of mixes from a variety of genres and stations curated specifically for you by professional DJs. Our motto has always been the same: Why spend time making playlists yourself when you can spend time sweating? Here are the top five reasons a killer curated workout playlist can change your workout forever:
1. Workout Music Helps You Keep Your Pace
For maximum benefit, your desired speed/heart rate should match up with each song’s beats per minute, or BPM. According to the Journal of Sports Medicine and Physical Fitness. “Synchronized music tends to drive exercise intensity.” Using your Fit Radio app, you have the ability to choose your workout music based on your desired BPM, or even your type of workout, and Fit Radio will deliver fresh new mixes that match your desired heart rate. Plus, through the new Running tab, Fit Radio will automatically detect your pace when you start running. From there, Fit Radio will take care of the rest and deliver the perfect running playlist that matches each footfall of your stride.
2. Workout Music Increases Your Endurance
Remember those times you spent hours on the dance floor or jamming out all night at your favorite concert? You didn’t even notice because you got lost in the music! Music is proven to increase endurance because it serves as a (positive) distraction. When you turn on your Fit Radio app, our professionally engineered mixes are designed to not only keep you moving and motivated through your entire workout, but also having fun and getting lost in the beats. Your best workout always happens when it doesn’t seem like a workout.
3. Workout Music Keeps You Focused
Everyone has that go-to song that always pumps them up no matter what. Believe it or not, there’s science as to why that happens. When you can associate songs with certain memories or tap into the emotions of the lyrics, it boosts the motivational power of a song. Each mix that is added to Fit Radio has been specially created by our professional Fit Radio DJs keeping the listeners in mind — thinking about what will help keep them motivated, excited, and wanting more.
4. Music Can Elevate Your Mood
To music lovers, this comes as no surprise, but scientists have recently found that people can boost their mood by simply listening to upbeat music. Not to mention, recent studies have also found that randomness in music increases dopamine levels in your brain. Not only does the Fit Radio app house hundred of mixes from the genres and artists that you love, they’re engineered re-mixes designed to give you non-stop music while also surprising you at every turn so you never know what’s next. (Talk about a win-win!)
5. Music Makes You Move
Researchers found that when music possesses “high-groove” qualities, the brain gets excited and induces movement in the listener. With your Fit Radio app, turn on any mix and it has the ability to make you move — no matter how much you’re dreading your workout.
~ A runner’s dream come true, new Fit Radio Running Mixes are curated to give just the type of song you want exactly when you need it ~
The professional DJs and trainers behind Fit Radio, the #1 workout music app, have teamed up to create the ultimate running playlists that will help push runners beyond their limits and make the running experience more enjoyable.
This isn’t your old Pandora or Spotify playlist where one song simply plays after another. Fit Radio‘s Running Mixes are like nothing else out there. Remember those times you spent hours on the dance floor? That’s what Fit Radio is about to bring to your run!
The secret is in the layout of the mix and the driving beats that match your footfalls.
With the new Auto Detection feature, you will begin running while Fit Radio detects your pace. Once detected, Fit Radio will play a mix that matches your footfalls perfectly. The running mixes are open format, which means they will take you on a journey through a span of genres and continuously surprise you. Every song has been scanned for key, pace, beat, and a number of other criteria to ensure it is the perfect song for running.
After months of planning and creating, the makeup of each mix is designed to follow a breakthrough formula.
In the first 10 minutes of your Fit Radio Running Mix, you will hear popular songs you know and love to help get you to your first mile – you’ll probably even hear a cool new remix of your favorite song making the music feel fresh. You can expect to forget the fact that you’re running because you’re preoccupied with singing along – and probably even adding some dance moves to your trot.
The next 10 minutes, when your mind begins to wander, is where Fit Radio brings the thunder. All of a sudden, the DJ drops in those hard hitting tracks that push you and make you want to slap someone because you’re so amped up (every runner can relate to this at some point!).
Now that you’ve achieved your runner’s high, at the 30-minute mark the mix will transition into more fun, upbeat music. This is where you’ll hear those awesome throwbacks and awe-inspiring remixes you’ve never heard before. You definitely won’t want to stop now – you’ll be having too much fun reminiscing and enjoying that runner’s high.
Once you get to the 40-minute mark, you’ll begin to feel a sense of euphoria over the fact that you’ve kept your pace for so long and have had such an enjoyable time running. At this point, the DJ will transition into something with a good flow and continuous beat that allows you to cool down a little and focus on your breathing.
And just like that, you’ve hit a new milestone. You’ve run further, faster, longer – and perhaps you didn’t even intend to. That’s Fit Radio’s number one mission; to push you beyond your goals!
The app has over 100 real nightclub DJs and adds new mixes daily, so you will always hear something new and surprising for your run and your workout. Learn more at www.fitradio.com or try it now for free by downloading the app in iTunes or Google Play.