Exercising when temperatures are low is already hard enough as it is, let alone having to do it in a median temperature of 25 degrees Celsius and a UV index of 9. Although temperatures are high, we must, however, tie up the laces of our running shoes, keep calm-ish and carry on, because as a smart Jane Fonda once said during one of her infamous 1982 aerobic workout videos, no pain no gain. Unfortunately, we can’t physically yell at you to leave your front door and start your workout routine, but what we can do is give you some tips on how to have a little less pain with the same amount of gain.
1. Drink Water all Day
Staying hydrated is not only important during and right after your workout, but is necessary to maintain throughout the whole day, especially during the hours leading up to your routine. Hydration will prevent heat related symptoms such as dizziness, stomach cramps and headaches. Sip two glasses of water right before you start exercising and sip 4-8 ounces every 15-20 minutes while working out.
2. Be Flexible
During the hot summer days, your trusted weather site should be the first thing that pops up your screen when you open your browser. Keep track of the temperatures throughout the day so that you can identify at what time the weather will be at its coolest. Re-arrange your exercise schedule in a way that your training session occurs during the coolest time of the day and make sure to change up your locations to either a breezy shoreline, a nice place full of shade or just head over to an indoor air-conditioned gym.
3. Appropriate Gear
If your training gear is not lightweight or breathable, you are making things way harder for yourself. Sweat-wicking clothes are a must have when it comes to your summer workout routine as they pull the moisture away from your skin and help you feel cooler throughout. If you’re going to be exercising outdoors, wear a cap so that the sun will stay off your head, and make sure to wear light colours which will help reflect the heat off you and help you stay cooler throughout your workout.
4. Take Cold Showers
While it may seem odd to shower before a workout, it will do wonders to cool you down. Studies have shown that a pre-workout cool down improves performance in the heat as it lowers your heart-rate and your core temperature, leaving you with more energy to burn during your routine. If you don’t have the guts to pop in the shower and turn the cold water tap on, you can try cooling your neck and head with an ice pack.
5. Don’t Over Do it
Summer is not the best time to push your body limits so do what you can for as long as you can, even if you have to split your working regimen in two; performing your exercise routine in intervals will avoid overheating. Your cardio should be done at a slightly lower pace but make sure to add 30 second speed intervals every 3-5 minutes to have the same turnout as your usual workout.
Exercising when temperatures are low is already hard enough as it is, let alone having to do it in a median temperature of 25 degrees Celsius and a UV index of 9. Here are some tips you can trust when summer workouts are a must: http://bit.ly/29scyg0
Posted by Vida Magazine on Friday, 8 July 2016