Workout in Hot Weather – 10 Tips
November 24, 2008
When the weather is hot, and energy is low, it is hard to be motivated to workout. Follow these 10 tips to help you get out and working out.
1. Start out cool: a study conducted in Germany has shown that taking a cool shower before you exercise improves your performance in the hot weather. Try using an icepack on the back of your neck and inside your wrists.
2. Check your location: look for a different location to run or exercise. Parks have a full leaf cover now and offer lots of shade. Time your exercise for early morning or late in the day.
3. Watch your heart rate: your body has to work harder in the heat, so be sensible to avoid heat exhaustion. Slow down the pace of your run, cycle or walk, do fewer repeats. Invest in a heart rate monitor to make sure you are not pushing yourself too hard.
4. Get off the hard stuff: concrete and asphalt radiate heat and you will feel hotter exercising on them. Find some grass or dirt for your run or walk to be cooler.
5. Natural coolers: some essential oils have cooling properties, so try dabbing some eucalyptus or peppermint oil on your temples, inside your wrists and the back of your neck before you start out. As the oil enters the nasal passages, not only does it cool but helps you breathe as well.
6. Alternative activity: to maintain your fitness level when it is hot, do your normal cardio session of swimming, walking, cycling or running but at a reduced pace. Then add some thirty second speed bursts every 5 minutes or so. You will reduce the effects of the heat but still keep your fitness.
7. Use it don’t fight it: one good thing about the warmer weather is that your muscles and joints are more flexible, so use this to your advantage and use the hot days to improve your flexibility. Hold stretches for longer or increase the difficulty; try more difficult stretches.
8. Cool exercise: there are lots of activities that are more fun during summer, so use these to advantage for fitness. Walk (or run) the dog or throw a frisbee, play beach volleyball, wash the car with energy, mow the grass or go cycling with the kids at a nearby park. You will still be burning calories and keeping fit.
9: Heads: protect your face and neck from the sun with headgear that allows for the air to circulate. Look for materials such as mesh and toweling to absorb moisture and bicycle helmets that have vents.
10. Rehydrate: it is obvious that you need to keep your fluids up in hot weather, but remember that fruit has high water content. Eating melons, grapes and oranges will give you an energy boost after working out and you can even eat them frozen!
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