Finally summer has arrived and we are wondering how we are going to get our summer workout done on a hot weather?
Well, here are some useful summer workout advises…
Adjustment of your body temperature
You can take a medium cold shower before your workout. In performed study research it was discovered that cooling down before any exercise improves your performance in the heat – probably because it lowers your heart rate as well as core and skin temperatures.
Check your running routine
Does your usual running route is always in the sun? Find a shady new one to run. You can also log on to various weather apps which offers information for a local parks forecast, a fitness comfort index, and an hourly forecast to help you figure out the best time of day to exercise.
Monitor your heart rate
The hotter it is the harder your body has to work — so if you normally run at a 9-minute-mile pace, when the temperature hits 90 you may find yourself having to slow down to a 10.
This is where a heart-rate monitor comes in handy.There are many on the market so you can choose the one that fit your needs.
Do not overdo your exercise. You’ll know you’re exercising hard enough when you have to take a quick breath every three to six words .
Get the shads
Try to walk, run or cycle on gravel paths, since asphalt and concrete are heated and reflect the sun’s rays, making you feel hotter. If you live near water (river,ocean or lake) then enjoy the advantage of the cool breeze while having your usual summer workout routine.
Use essential oils
Applying a few drops of peppermint or eucalyptus oil on the back of your neck just before your workout,will provide you with cooling effect and will also open up your nasal passages, so you can breathe a little easier when the air is humid.
In fact, research has found that athletes who sniffed peppermint during their workout ran faster and had greater grip strength.
Practice various acts of fitness
Good summer exercises are some summer-friendly activities like washing , gardening and other home outdoor activities like throwing a Frisbee, walking the dog, playing a game of basketball, cutting your lawn etc.
Protect your head
You must put protect your face from the sun while still allowing excess heat to escape from your head.There are variety of hats and head accessories you can choose that are available on the market.
Water yourself with fruit
They’re consisted with more than 80 percent water, so fruits such as grapes, watermelon, cantaloupe, and honeydew are a tasty way to replenish fluids and boost your energy post-workout.
Other good options for you are plenty variety of smoothies, frozen yogurt with fruit chunks since they provide perfect mix of carbs and fluid and they’re easily digestible in the summer heat. If you’ve lost a lot of salt while working out replace sodium by drinking sports drinks.
However, you can always practice your workout regime in summer, but do it carefully and sun proof!
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