Working Out in the Heat
Summer has officially arrived, the temps have been high and extremely hot. As a result, my workout plans have shifted around. I am no longer exercising outdoors. Instead, I am spending more time on the treadmill and have started to revisit my extensive DVD collections.
However, I long to be outdoors during my runs. Therefore, I am going to once again attempt to move my workouts outside, but I will be keeping the following tips in mind:
1. Hydrate, Hydrate, Hydrate – It is not enough to drink water when I am thirsty. Research shows that once a person has begun to crave water, they are already 3% dehydrated. In order to avoid this, it is recommended that you drink 2 to 3 cups of water a few hours prior to a workout. Once your workout starts, consume 1 cup of water every 15 to 20 minutes while exercising.
2. Avoid High Heat Hours – If you are going to exercise outdoors, try and schedule your workout before 10 a.m. or after 3 p.m. The temperatures tend to be the highest between 10 -3 — high temps mean a higher chance of heat stroke.
3. Protect yourself – The sun is quite powerful, and even a few minutes in direct sunlight can put you at risk for skin damage. Therefore it is important that you apply sunscreen regularly. My dermatologist recommended that I wear SPF 30 or higher, and that I reapply frequently. Not only will the sunscreen protect me from skin damage, but it will keep my body temperature from rising.
Do you have tips for working out during the summer?
Kimberly, over at Fit Fig wrote this great article. Thanks Kimberly!
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Great post, Jenn (and Kim!) and a great idea to remind everyone to be safe in the heat! I was unfortunate enough to experience heatstroke a few years back, and it was just grueling. Not to mention totally dangerous! As a result, I take heat protection very seriously!
Thanks Bry. I definitely thought it was a good reminder for this time of year.
[...] Coach Jenn from Personal Fit Coach gave suggestions for working out in the heat [...]
What a fabulous blog you have, and you’re a great inspiration. I love all of the tips you share. It’s been in the 100s here in DC lately, so I’ve retreated to the gym to work out where there is AC.
I live in Phoenix (originally from Sweden so I’m not so used to the heat and I’m 6 months pregnant), I don’t do anything outside anymore while the sun is up. After around 7-8pm, I do my walk and drink more than a liter of water during that walk. I don’t like treadmills so much, I like to get my cardio outside on an uneven ground.
I’m glad I found your blog. I’m brand new with Team Beachbody and I’m looking
to network with as many coaches as possible.I found this site from my upline
coach at Team Beachbody the guy
who runs that site recruited over 100 coaches his first month. Him and his
wife took the top spot with the chairmans challenge that Beachbody was putting
on and Carl is flying to their home to interview them.He is allowing a few
people outside of his team to use his system and it is awesome. I got the
system and ad co-op and recruited 3 new coaches my first week. I also
recruited my sister but I don’t think she is going to do much.
i use a mechanical treadmill at home and it seems adquate for basic exercise;:”
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