5 EXERCISE TIPS TO BEAT THE HEAT
Summer doesn’t officially begin until the solstice in late June. But here in Atlanta, starting in mid-May, the AVERAGE daily high temperature already exceeds 80 degrees. Across the southeast, we are well aware that according to the “official” calendar or not, the hot weather has arrived. And as a result, there are some heat-related safety precautions that need to be considered during your outdoor workouts.
1. Avoid the hottest part of the day.
This seems obvious, but if you like to exercise outdoors, pick as cool a time as possible for your workout. During Daylight Saving Time, the most intense hours of sunshine are from 11-3, but the hottest temperatures are most often from 3-7 pm. Rise early to catch the cool of the morning or go out in the later evening. Carry a fan/spray bottle for skin surface cooling. And if you must exercise outdoors during the sunniest part of the day, be sure to apply (and reapply when you sweat) sunscreen with an appropriate UVA/UVB rating.
2. Warm up appropriately
Wait. Isn’t this a blog post about getting too hot? Well, yes, it is. But just because you stepped outside and a bead of sweat immediately appeared on your brow, that doesn’t mean your MUSCLES are warmed up. Just as you would at any temperature, remember in hot weather to start slowly and let your muscles acclimate to the workout. That way you’ll likely avoid negative occurrences like connective tissue strains and muscle pulls. Make sure you also do your stretches after the workout to aid in recovery and avoid cramping later in the evening or the next day.
3. Know when to scale it back.
If you’re exercising outdoors on a day that’s hotter than usual, ease up the intensity of your workout. If you normally run, try walking or jogging. If you’re a walker, slow your pace. Be aware of any heat-related symptoms (dizziness, headache, cramps, nausea, rapid heart rate) and stop your workout immediately if they occur. Talk to your physician before starting any exercise program. If you have a medical condition and/or take prescription medications, follow up with your health professional as to whether you need to take additional precautions for the heat.
4. Drink up.
Heat exhaustion, and even potentially deadly heat stroke, are real risks when exercising in hot weather. High humidity increases the danger because your cooling sweat evaporates more slowly. To keep cool, drink plenty of water. And although sports drinks are higher in calories, alternating them with water will maintain your level of crucial electrolytes. Drink 8-12 ounces of water before you begin your workout, and another 8-10 ounces of water or sports drinks every 20 minutes or so.
5. Respect your limits in the heat and listen to your body
You might regularly cruise through a 4-mile jog. But on this particularly hot day, you’re feeling light-headed after only 2 or 3. Then it’s perfectly OK to walk a mile or even stop altogether. In any exercise program, the most important factor in success is the FREQUENCY of your workouts, not the duration or intensity of any given one. Give yourself a break and live to fight another day.
At Premier Fitness Source, our certified consultants are happy to speak with you to help you develop a plan for reaching your health and fitness goals. In addition, we have everything from jump ropes and stretch cords for outside exercise.
Feel like it’s just TOO HOT to run outside? Don’t let your fitness fall by the wayside – invest in your home gym and stay fit during any season. Our indoor equipment has been carefully curated to provide the greatest value.
Shop online, call any of our Georgia or Tennessee locations, or stop in today! For weight loss, cardiovascular enhancement, strength training, muscle toning, or increasing flexibility, our team has the equipment and knowledge to ensure your success.
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