Whilst many of us get excited as the weather heats up and we head into summer, one downfall is many of us struggle to keep up our exercise regime.
Whilst training in the heat is not necessarily a bad thing, you do need to allow your body time to acclimatize. Learning to train smart in the heat can mean your performance improves in cooler conditions.
Tip #1: Train Early or Late!
Training at midday or the hottest part of the day is not ideal. Be smart about your training times and train before it gets too hot, or after work when it starts to cool down. If you must train during the middle of the day, take it inside where you are protected.
Aim to wear light colours that reflect the sun and moisture wicking fabric when exercising in hot conditons.
Avoid wearing everyday clothes such as cotton t-shirts, which trap sweat and heat against the body.
Tip #2 Be aware of the humidity
The body sweats as a cooling mechanism, however in a humid environment you don’t experience as much of that evaporative cooling effect because the environment is already saturated with fluid.
On a very humid day, I would suggest taking your training indoors (if you don’t already) because training outside in a humid environment may put too much unnecessary stress on your body.
Tip #3 Listen to your body
Don’t go overboard with your training on a very hot day. Listen to your body and take it slower if you need to. If you find that you are getting tired, more thirsty than usual and light headed, slow down. Pushing through that may only keep you off training for the next few days.
Tip # 4 Hydrate!
When training in the heat always bring water with you, and if its particularly hot, you may also need to replace your electrolytes with a supplement.
Have a sip of water every 15 to 20 minutes while exercising in extreme heat and also aim to drink 1-2L throughout the day, too.
Best exercises to do in the heat:
Avoid going from standing exercise, straight into a ground exercise e.g. plank
Try reducing intensity
How to stay motivated:
Get your friends involved! – Meet after work and do something together
Have a goal to train for – Set a performance related goal, or sign up to an event or race.
Why not beat the heat and train with us at KMJ this summer! With a fully air-conditioned facility and like-minded women you will be sure to stay motivated and keep that summer body in check!
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