The wheels of fitness keep turning!
Warmer weather and gorgeous blue skies tempt us to forgo the gym and head outside. It’s hard to compete with a relaxing afternoon on the hammock or a day sunbathing at the beach. Thankfully, your fitness doesn’t have to take a back set during the summer months. Early mornings and cooler evenings are perfect for in-line skating or a bike ride. Biking and in-line skating can be leisurely or a more cardio-driven activity depending on the intensity. Before you pump up your tires and dust off your skates here are some tips to keep you safe and happy.
Protect your noodle
Bike and skating helmets aren’t just for kids. Wearing a properly fitted helmet can reduce your risk of head injury by 85 percent. Choose a bicycle helmet that has a CPSC (Consumer Product Safety Commission) label on the inside. A higher price tag doesn’t mean it’s safer. The Bike Helmet Safety Institute tested various helmets ranging from $10—$200. All models in those price ranges performed virtually identically in the impact protection tests.
The price actually reflects style and comfort. A pricier helmet will have a more comfortable fit, trendy graphics and more ventilation then the cheaper models. Take your time and find the helmet that is most comfortable for your budget. You’re more likely to wear it if it feels good. When fitting yourself for a helmet it should be flat atop your head and not tilted at an angle. It should fit snug but not obstruct your vision. The chin strap should fit securely and the buckle stay fastened. Bicycle helmets are made from thinner plastics so if you have a hard hit and your helmet cracks, throw it out and buy a new one.
In-line skate helmets should have the American Society for Testing and Materials (ASTM) label. You may also find the CPSC label too. Some people may use bike helmets when they in-line skate but keep in mind that skate helmets tend to have more coverage in the rear of helmet. Skate helmets with multi-impact technology may not have to be replaced after a crash as bike helmets do.
Reduce road rash
Knee, elbow and wrist guards may feel like armor by the time you put them all on but you’ll be glad you did when your focus turns to the scenery instead of skating and you wipe out. Wrist injuries are by far the most common in-line skating injury. Wearing a wrist guard allows the wrist to slide along the pavement rather than absorbing all the shock of a fall directly.
Don’t get burned
Consumer Reports did all the homework for us and have the top four brands of sunscreen for us to choose from. Each met the SPF claims of protection, even after treated skin was in the water for 80 minutes. (In the event you’re so hot from biking you pedal right into the nearest lake.)
Bonus: The top 4 are relatively inexpensive too.
—Up and Up Sport
Continuous SPF 30 spray.
—Walgreens Sport
Continuous SPF 50 spray
—Banana Boat Sport Performance Continuous SPF 30 spray
—Aveno Continuous Protection
SPF 50 spray
Don’t wait till you hit the path to apply it. Spray and rub it in 15–30 minutes before you head out. Reapply after two hours.
Drink up—BPA free
If you wait till your thirsty, it’s too late. Drink up before, during and after your activity, especially in the summer heat. Choose a water bottle that is BPA free. BPA (Bisphenol A) is the building block of clear, lightweight and heat resistant plastic. BPA is found in the stuff we use every day; like water bottles, baby bottles, plastic utensils and reusable food containers. Recent studies show BPA can cause potential cancer, diabetes and other disease risk. According the FDA, BPA could affect the brain behavior and prostate glands in fetuses, infants and young children. It also can mimic estrogen and interfere with hormone levels. Most manufacturer’s are making BPA-free water bottles now but if you’re using an older model, look for the number on the bottom of the bottle. If it has a number 7 toss it out. It more than likely contains BPA and a mix of other plastics that aren’t easily recycled.
Whatever wheels you choose to stay fit; be safe and enjoy the Michigan summer!
Lisa Marie Metzler is a personal trainer and f reelance writer specializing in health and fitness. Her work has appeared in Women’s Health and Fitness,Positive Thinking, Pregnancy and MetroParent.
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