July 2024 Workout Challenge

 It's July! 

It's wicked hot where I am, and I want to reiterate the points I made on staying safe in the heat. Please look out for heat exhaustion/heat stroke/dehydration symptoms this summer. These can happen indoors as well if it's too hot and not ventilated properly. Symptoms to look out for include: dizziness, excessive sweating, blurry vision, fatigue, muscle weakness and spiked heart rate. Please stop exercising and get help if needed if you experience these symptoms this summer. Make sure to have plenty of water (and electrolytes if you're doing something very sweaty) and a small snack for extended outdoor (or exercise) time. Make sure to stay cool when you can.

Now that that's out of the way, let's have fun with a walking challenge. This is gentle enough for all skill levels and fairly easy to fit into a busy schedule.

Exercises:
- Walking (can be outdoors, on a treadmill, inside, walking in place) Make sure you go at a moderate pace- not too fast that you're easily out of breath but not so leisurely that you could easily go on forever

- Active Rest (your choice) stretching, more walking (bonus points if on sand or rocks), tennis, swimming, dancing, intentionally playing with your pet or kids, mowing a large lawn. Anything fun and relaxing that gets your body moving for at least 30 minutes.

Schedule:
Week 1 July 1-6
10 minutes
1. walk
2. walk
3. active break
4. walk
5. active break
6. walk

Week 2 July 7-13        

15 minutes                  

7. walk                         

8. active rest                

9. walk                        

10. walk                        

11. active rest               

12. walk                        

13. active rest               

Week 3 July 14-20
20 minutes
14. walk
15. active rest
16. walk
17. walk
18. active rest
19. walk
20. walk

Week 4 July 21-27    

30 minutes                

21. walk                    

22. active rest           

23. walk                    

24. walk                    

25. active rest           

26. walk                    

27. active rest           

Week 5 July 28-31

28. walk                    

29. active rest            

30. walk                    

31. active rest           

 

xoxo
Cozy Home Fitness

Disclaimer: Remember not to push yourselves too hard and to take breaks, you know your body better than anyone else. If you ever feel lightheaded, dizzy or ill stop exercising and seek medical attention. You should be in good physical condition to exercise- consult a doctor before exercising especially if you have a pre-existing condition. In all exercising there is a risk of physical harm or death. When partaking in Cozy Home Fitness workouts, you assume all risks associated with exercising and agree and discharge Cozy Home Fitness from any and all claim or causes of action known or unknown.