June 2016
Volume
Issue
Summer Exercises for
weekends at the lake:
CLUB NOTES
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There are still spots
open for our summer swim lessons.
Call The Club to sign
up for lessons in
June, July and Aug
(morning and evening classes).
Check out The Club
Facebook page for a
Month to Month
summer special
going on June 1-15.
Stop in for a bite to
eat or a drink. The
Club Pub is open to
the public! Tell your
friends!
Volleyball leagues
started on Tues! We
will have a fall
league for anyone
that is interested!
CLUB HOURS:
M-F 5am-9pm
Sat 7:30am-8pm
Sun 9am-8pm
School is out, summer is officially weeks away and it is time for vacation, the beach, swimming, and other outdoor activities. Check out some of these super summer exercises that will not
only having you looking and feeling great but can be incorporated into your regular outdoor activities and vacations this summer. LAKE WORKOUT: Taking the family to the lake this summer?
The water is a perfect place to exercise in the heat and humidity of summer. Exercise does not have
to be a consistent 30 - 60 minutes; recreational activities can also be exercise and 10 minutes or so
a few times throughout the day will really add up. Swimming or treading water is a great way to
work the cardiovascular system. If you are out boating, go out to a safe area, stop the boat, anchor,
and do some swimming.
Want an all-over body workout? Try canoeing… many lakeside facilities offer rentals. Not only is
it great for the shoulders, but it is also a great core, oblique, and back workout as well. Depending
on how long and the intensity, it can additionally cause the legs to work as stabilizers as well.
MOUNTAIN WORKOUT: The mountains are a great summer workout location because it is usually shadier and cooler in hilly terrain. Since you'll be gaining altitude, you may notice a drop in
temperature as you climb which can be a nice treat on a hot summer day. To add some intensity to a
regular hike, try “pole hiking”. You can use 2 walking sticks (wood or aluminum) to help propel
yourself up. Using the poles allows you to involve the upper body in an activity that normally
works mainly the legs and glutes. Incorporating the arms with poles can also reduce stress on the
knees. Also by using the upper body motion, you really get your heartrate going. Another way to
add some intensity is by doing an interval type hike - walk briskly up with strong, bold steps and
then walk down slow for recovery.
Another great mountain exercise is mountain biking. Many areas have miles of dirt trails great for
the fat, nubby tires of a mountain bike. Even moderate trail cycling is a great whole -body workout
that doesn't feel like exercise. If you don’t own a bike, most bike stores will rent one for a nominal
fee.
BEACH WORKOUT: Heading to the beach this summer? Grab that mask and those fins and give
snorkeling a try. It is not going to be a high-end cardiovascular workout, however, it does keep the
body moving and you are using big muscle groups and the fins add increased resistance. It is great
work for the back, the lower limbs, and the oblique’s.
If getting in the water is not your thing, put up a net and get a friendly game of volleyball going, or
throw a Frisbee or football around.
Walking in the soft sand of the beach alone is a workout. Sand gives you the extra resistance that
you wouldn't have on a treadmill or on asphalt. You can do it barefooted for a great workout on
your shins, feet and calves. Of course you can always go for a brisk walk and/or run on the packed
sand on the beach as well.
Strengthen your ankles by working on your balance with a one legged stork stand. Eighty percent of
ankle sprains are because the lateral ankle is weak. By standing in the sand on one leg, you
strengthen the ligaments and muscles around the ankle and make them stronger.
Your beach towel can also become your workout mat. Try knocking out a few pushups, planks and
crunches throughout the day for some added strength and core exercises. Finally, the peaceful mood
of the ocean's edge is a great time to do yoga, stretch, practice deep relaxed breathing as well as
meditation.
POOLSIDE WORKOUT: Swimming is an obvious choice and an option many people use all year
round in heated pools. It's is an excellent, low-impact, whole-body workout. Try mixing it up by
using a pool noodle…hold on to the noodle with your arms and using only your legs, move yourself
across the pool. Then, you can reverse this and use the noodle under your legs and then try using
only your arms to swim your laps.On the shallow end of the pool, walk as fast as possible from one
side of the pool to the other, then when you get to the end, do 30 flutter kicks (holding on to the
side of the pool), repeat by heading to the other side.
Not a big fan of the water or swimming? In-between catching rays do walking lunges around the
perimeter of the pool. You can set an alarm and do 1 set per hour.
Taking a vacation doesn't mean you have to take a break from your exercise routine but it also
doesn't mean you have to worry about having to budget time to fit it in either...you can have the
best of both worlds by having fun and getting exercise during your daily activities.
5 Reasons Swim Lessons are Important-no matter the age!
You probably know that your kids need to learn to swim. Drowning as the nation’s second lead10081 County Road 138
St. Cloud, MN 56301
ing cause of accidental death for children under 14. According to the U.S. Consumer Product
Safety Commission, in summer 2012 there were 137 child drowning deaths in the United
320-251-3965
www.theclubfit.com
States. Enrollment in swim lessons in the best thing parents can do to prevent drowning. In
2009, the American Academy of Pediatrics found that children enrolled in formal swimming
lessons had an 88% reduced risk of drowning.
Despite those statistics, an estimated 37% of adult Americans cannot swim, according to the
Centers for Disease Control. Learning to swim means more than just being able to doggy paddle across the pool and float around on your back a few seconds. 5 reasons to continue swim
lessons…at any age!
1. Swim lessons reduce the risk of drowning. You read the stats above, right? This is serious stuff and as your child gets older, they are more likely to be around water when you might
not be present (say on a trip to the beach with friends). Swimming in essential life skill and
you want to be confident that your child has mastered it.
2. Swimming builds whole body strength. A swimming workout is a great total
body workout, strengthening everything from the core to the legs to the arms. In swimming, a
whole lot of muscles are working together as your kids are pushing, pulling and kicking their
way through the water. Swimming is a full-body workout. It's simultaneously works muscles
from triceps and biceps to abdominals to hamstrings and everything in between. Wow!
Swimming is also fantastic cardiovascular alternative to running, and is much easier on your
children’s joints because there isn’t that constant foot-to-cement impact. Basically, muscles
have to work harder to perform aerobic activity with the water resistance. As a result, they get
stronger, lengthen and gain flexibility.
3. Swimming helps kids do better in school. You heard right: your kids’ time in the pool
translates to higher marks at school. Swimming has been scientifically linked to a better academic performance. Studies have found that children who swam during their developmental
years achieved several physical and mental milestones faster than their non-swimming counterparts. Researchers found that the type of instruction and sensory learning kids are exposed
to early on in swimming lessons translates almost seamlessly into the type of learning they’ll
do in the classroom.
4. Kids who swim get the benefits of participating in an individual AND team sport.
This is one aspect of swimming that really makes it unique. Swimmers compete individually
AND as a team to kids develop the skills needed to excel in a team environment.
5. Swimming is something they can do at any age! Swimming is for everyone, both young
and old. This activity is something that lasts a lifetime -- and you can always improve at it!
Expose your child to swimming now and they will have a recreational, aerobic activity that they
can continue to enjoy throughout the rest of their lives! What a gift!