Summer has arrived. It is time to pack away those winter woolens and drag out the cut off shorts and swimmers. Are we panicking yet? Looking at last year’s bikini can assist many with staying motivated in the summer heat. For others, the outdoors heat is enough of an excuse to stay indoors and turn up the air conditioner.
For fitness fanatics and those on a new summer inspired fitness regime, exercising in summer has many great benefits and also a few hazards. Follow these tips to ensure that you don’t end up with heat stroke while working out in the summer heat:
* Drink plenty of fluids. Water is a vital component of not suffering from heat exhaustion. If you are not sure how much you should rehydrate yourself, weigh yourself before and after an exercise session. The weight you have just lost is from lost water. Every kilo (2.2 pounds) lost is equivalent to 1 liter of water (4 cups) that you need to drink. Exercise drinks containing electrolytes can be invaluable for restoring balance when you become significantly dehydrated. It is a great idea to have a drink 20 minutes before you start exercising and then have a drink every 15 minutes once you start.
* Wear sunscreen. Waterproof and sweat resistant sunscreen is best. You do not need to burn your skin while you are burning up calories and fat grams.
* Appropriate hours. The worst hours to exercise outdoors in summer are between 10am and 3pm. This is when the UV rays are at their most damaging, and the temperatures are generally higher. Exercising early in the morning, or later in the afternoon when the temperatures are lower will be much more pleasant and less damaging to your body.
* Be temperature aware. Once the temperature reaches dangerously high on the thermometer, it is time to move your activities indoors, or wait until it cools down.
* Go to the gym. An air conditioned gym can make a pleasant and safer environment than exercising outdoors getting sunburned and heat stroke.
* Home exercise in a dedicated home gym with air conditioning or a good fan can be another sensible idea. Resistance bands, a fitness ball, and a Life Fitness recumbent exercise bike can make for an excellent and cost effective work out routine.
* Wear appropriate clothes that allow you to sweat, your skin to breathe, and you to move freely. Sun sensible clothes may be necessary in the middle of the day, which is another reason why it is better to exercise early in the morning or later in the evening.
* Stick to the shade. If you are walking, jogging, or running in the warmer parts of the day stick to shady paths. The decrease in temperature and UV rays is hugely dramatic.
* Wear a hat to ensure that you do not fry the top of your head. A sunburned scalp is extremely painful and speeds up the process of heat exhaustion.
* Swap to water sports. This not only refreshing but cooling. Your body is far less likely to overheat when swimming laps or doing aqua aerobics.
Staying motivated in the summer heat can be simple. To maintain your fitness levels and a bikini worthy body stay hydrated, wear sunscreen, and drink plenty of water. If all else fails, exercise in air conditioned comfort.