Hydration

Spring Fever has kicked in around here! No one is focused, everyone wants to be outside :) Fun time of year. As the weather warms up, be sure to think about staying hydrated during your workouts and daily routine. The Aerobics and Fitness Association of America recommends 8-10 ounces before exercise, 3-4 ounces every 20 minutes during exercise, and about 16 ounces every pound of weight lost immediately after exercise. Water is the best choice of hydration for exercise sessions lasting less than 90 minutes. Sessions lasting longer than 90 minutes may warrant a sports drink offering electrolytes and carbohydrates. Dehydration can decrease performance, thus overall effectiveness of exercise and can result in much more serious medical issues.

This week in Bodypump:
:) Summer Beach Themed Pump Mix :)
(Tues @ noon & Thur @ 5:45pm)
1 -warm-up: Perfect Day (68)
2 - squats: Just Like Paradise (65)
3 - chest: Summer Rain (54)
4 - back & hamstrings: Paradise (59)
5 - triceps: Boys of Summer (45)
6 - biceps: Cross the Border (52)
7 - lunges: Like the Sun (59)
8 - shoulders: I Like to Move It (46)
9 - abs: Sweet Escape (63)
10 - stretch: Like the Sun (65)

This Week in RPM:
:) Summer Beach Themed RPM Mix :)
(with Karen on Tues 4:30 and for Lacey on Friday 4:30)
1 - pack ride: Lets Get it Started (25)
2 - pace: Sway (25)
3 - hills: Run to Paradise (25)
4 - mixed terrain: California Dreaming (25)
5 - intervals: Boys of Summer (25)
6 - speed: Sunlight (27)
7 - mountain climb: Adagio for Strings (29)
8 - ride home: Unwritten (29)
9 - stretch: Light Surrounding You (36)