It's summertime and whether you're trying to maintain your workout regimen while traveling to a balmy locale or you are just trying to stick to it regardless of your own city's unbearable heat, there are a few things you should keep in mind in order to stay healthy while trying to stay fit. Lisa Corsello, owner of Burn, an innovative San Francisco workout studio that offers group fitness classes that merge Pilates, weight training and cardio, offered up her before, during and after workout tips on beating the summer heat.
Before Your Work Out
- Corsello says, "Check out your local five-day forecast and modify your workout schedule accordingly. Plan to exercise during the coolest hours of the day."
- It's important to first speak with your physician to make sure that you are okay to work out in your current local conditions.
- "Fatigue is a real problem on hot days," she adds. So be sure that you have gotten a good night's sleep the night before your planned exercise activity. Also, allow at least one day of rest and recovery before your next workout.
- As a rule, if you're heading outdoors, arm yourself with sun block, lip balm, and a visor. Also make sure to wear clothes that wick away moisture.
- Invest in electrolyte replacement options such as an electrolyte pill that can be purchased in any local health store or pharmacy, sports drinks or Pedialyte.
- Visit your local sporting goods store for hydration belts that come equipped with small plastic containers for water or sports drinks. These are great if you plan on hiking or running outdoors.
Lisa's Tip: Sports drinks and Pedialyte tend to be very high in sugar, which can lead to a spike in energy levels that can ultimately lead to early fatigue, especially on hot days. Try to keep your energy level in check by mixing two parts of water for every one part of the sports drink.
During Your Workout
- Be more conscious of your body. Hot weather can lead to low energy levels. So modify your workout by decreasing the heaviness of your weights and/or decreasing reps and taking breaks when you need them.
- Be on the lookout for headaches, dizziness, blurred vision and nausea. These are signs of heat exhaustion. If this happens, Corsello says, "Stop your workout immediately, rest, and hydrate."
Continue drinking H2O or your chosen electrolyte replacement throughout your workout.
After Your Workout
- Add an additional three to five minutes to your cool down.
- Lisa warns, "Don't overstretch. Your body's muscles are more malleable in the warm weather and overstretching can lead to an injury."
- Continue to hydrate even after your workout is completed.