Summer Workout Survival Tips
Top Tips to Survive Working Out in the Heat This Summer!
Have you ever thought to yourself "how on earth am I going to complete my workout in this heat?!"
1. CAN YOUR WORKOUT BE DONE IN AN AIR CONDITIONED GYM?
When it's hot outside its a good idea to workout in a well air-conditioned gym, for obvious reasons! It'll help keep you cool and you may find you get more from your workout - exercising outdoors in severe heat (or conditions the body isn't used to) has been shown to decrease performance levels.
However if you HAVE to exercise outdoors follow my tips below to help keep you cool and get the most from your workout..
2. DRINK MORE FLUIDS BEFORE, DURING AND AFTER EXERCISE.
When it’s hot, you’ll sweat more than usual so it’s important to replace your fluid levels and electrolytes. First, win the battle by hydrating before you step outside. Then, take plenty of fluids with you so you can stay hydrated as you exercise. If you’re going to go outside for more than 30 minutes, drink a hydration mix or electrolyte drink to help replenish what you lose. The general rule of thumb is to drink enough liquid so your urine is clear or slightly yellow.
2. AVOID CERTAIN TIMES OF DAY.
If you’re planning to train on a hot day, do it during the most bearable times of the days — Think: early morning, late afternoon or night. Generally speaking, the hottest time of day occurs between 11am–3:30pm The temperature is usually hottest in the early afternoon, but noon means a high sun and sparse shade.
3. SHADE IS YOUR FRIEND.
Direct sunlight can make you feel really hot; soon, the sunlight feels like it’s beating down on you. Make shade your best friend. Whether you’re running for miles or doing sports-specific drills, choose a path or area that’s well shaded for your exercise. For example, jog along a tree-lined street or do agility drills in a park full of trees.
4. WEAR THE RIGHT CLOTHING.
Clothes you wear when exercising will have a massive impact on how you feel! Some sportswear brands have engineered some excellent heat-specific clothing which helps reflect sunlight and heat, these fabrics are chosen because they allow the skin to breathe. Adidas, Nike & Under Armour have some great options!
5. WEAR PROTECTIVE SUNCREAM.
Again, this is common sense - if you are training outdoors in the sun make sure you protect your skin with the correct SPF factors. This can help protect your skin from sun damage, a hat and sunglasses may also be extremely useful.
6. LISTEN TO YOUR BODY.
This is ultimately the best advice I could give you.. Listen to your body. No-one knows your body like you do! If you feel like you can push further, push further.. If you feel like you need to stop and rest then make sure you stop and rest! Simple!
Now you've got my top tips.. go workout! Be safe!
Amy
#TeamSHAWFIT
