NIFS Healthy Living Blog

Indianapolis Attractions for Active Fun

Here are five ways for people to be active in Indianapolis this summer:

1. Indiana Pacers Bikeshare. With 250 bikes around the downtown area at your disposal, enjoy a day of physical activity and sightseeing in downtown Indianapolis by renting a bike and taking it for a spin on one of the local trails. I personally enjoy riding the Cultural Trail down to Fountain Square, among the many trail options available right downtown.
2. Rent a kayak and enjoy some time out on the water while earning some physical activity points! Kayaking is an excellent form of exercise that can be learned easily at any age and enjoyed at varying levels of fitness. If you have never been kayaking before, do not be intimidated. Kayaks are available to rent around the city, including in Eagle Creek Park.
3. Try a triathlon! Any age is a good age to try a triathlon for the first time. Here at NIFS we host a training program geared toward completing the Eagle Creek Sprint Triathlon for women both new and veteran to the sport. One of our participants was 68 years old when she completed her first triathlon with success!
4. Take your kids or grandkids to the park and play. Being active with young children is great for everyone and is an excellent way for you to sneak in some physical activity. Consider that you may not be able to keep up with all of the moves that the kids are doing and stay within your capabilities while participating in the activities that they are doing.
5. Consider training for a road race! You don’t have to be a top-notch runner to go out and try to run or walk your first 5K or marathon. NIFS is hosting a marathon training program geared toward completing the monumental marathon for those of you who have ever considered running a marathon. It is never too late to check that goal off your bucket list!

Health Tips to Keep in Mind

Being active in the outdoors during the summer adds another level of concern that you should keep in mind when selecting and preparing for your outdoor fitness activities.

1. Drink plenty of water before, during, and after your time spent outdoors. With the heat and humidity that come along with the Indiana summer, your body will lose the water that it needs at a rapid pace. Dehydration can lead to heat illnesses, so it is important to stay hydrated and drink water even if you do not feel like you are thirsty. Read more about this in our 5 Tips to Staying Hydrated While you Exercise this Summer blog.
2. Be cautious of extreme temperatures and avoid being outside for extended periods of time during these times. Hot temperatures can be dangerous, even if you are not exercising, so save your outdoor physical activities for later in the evening or earlier in the morning when the temperature is cooler and the sun is not beating down on your back.
3. Wearing clothing that is lightweight, light in color, loose fitting, and moisture wicking will help you to stay cooler in warmer conditions.
4. Apply sunscreen when you know that you will be outside. Whether you are working in the yard, walking the dog, or playing a round of golf, the sun has the same impact, so apply sunscreen to prevent damage to your skin.

This blog was written by Stephanie Kaiser, Fitness Center Manager and Health Fitness Specialist. To find out more about the NIFS bloggers click here.

NIFS Fall Marathon Training Program is August 15th-November 3rd. Get Registered Today!

It is finally summertime! You are looking out of the window from your office and can hardly wait to get outside for your workout after work or on your lunch break. Unfortunately, summer comes along with hot and humid conditions that can have a terrible effect on your body if you have not properly hydrated.

It is important to consider the effects that the sun and warmer temperatures can have on your body and your performance, and to be sure to get appropriate hydration. The heat index chart, which shows where the combination of heat and humidity becomes dangerous, is a great resource in determining whether it is a good idea to go outside to exercise.

Here are five helpful tips to keep you hydrated and healthy as you exercise outdoors this summer.

1. Avoid exercising outdoors during the hottest hours of the day (generally between 10 a.m. and 5 p.m.). This will make for a more comfortable training session and decrease your likelihood of becoming dehydrated.
2. Carry water with you during your workout. Not only should you drink water in the few hours leading up to your workout, but you need to be drinking water during the workout as well. It is recommended to drink a cup of fluid every 15 minutes during your exercise session.
3. Replace the fluid that you have lost. A good rule of thumb is to drink two cups of fluid for every pound that you lost due to water loss during the activity. If you have weight-loss goals, don’t be fooled into thinking that the weight you lost during the workout is a good thing. It is just water weight.
4. Recognize if you are dehydrated. There are many symptoms that determine if you are becoming dehydrated, including feeling thirsty, tired, or dizzy; having a headache; and having dark-colored urine, to name a few. If you start to experience these side effects, you must rehydrate yourself before the situation becomes a medical emergency. Do not try to continue exercise if you feel you are becoming dehydrated!
5. Be aware of hyponatremia! This occurs when you are consuming more fluid than you need during an activity, resulting in a low level of sodium in the bloodstream. Consuming a sports beverage rather than water during endurance activities can be beneficial to you if you experience this.

This blog was written by Stephanie Kaiser, Health Fitness Specialist. To find out more about the NIFS bloggers click here.

We know what crosses through many of your minds in the middle of the workouts that we provide to you through HIT classes, Group Training, and special programs at NIFS: “I bet he/she doesn’t even do this stuff he/she is putting me through!” With that in mind, it would not be fair of us to expect you to complete our Summer Showdown Fitness Challenge without us testing it out first!

For the Summer Showdown this year, we are sticking with basic fundamental movements that almost everyone can complete with no trouble. The challenge comes into play when we ask that you select a level and complete as many rounds as you can in a given period of time.

Beginner: 10 minutes
Intermediate: 15 minutes
Advanced: 20 minutes

Here is what we have in store for you this year:

Complete as Many Rounds as Possible

50m Suitcase Carry

10 KB Goblet Squats

10 KB Swings

10 TRX Rows

10 TRX Chest Presses

10 Slider Mountain Climbers

As a staff, we had a great time completing the workout! Now you can rest assured that we can relate to what you are going through. If you have never participated in the Summer Showdown, don’t be intimidated. This is your year to pick your level and complete the challenge to give you that extra push this summer!

If you are looking for a a great summer challenge participate in Summer Showdown from June 23-July 25! Sign-up  6/9-6/20 on the bulletin board located in the fitness center hallway.

This blog was written by Stephanie Kaiser, Fitness Center Manager and Health Fitness Specialist. To find out more about the NIFS bloggers click here.