The rising heat on a hot summer day can sometimes get in the way of fitness pursuits, but a personal trainer has revealed what you can do to stick with your exercise schedule.
Abby McLachlan, Pilates instructor and founder of East of Eden in London, shared her tips to help you exercise during the heatwave.
He recommended low-impact workouts and to make sure you have the right gear to make the most of your warm-weather activity.
The fitness guru explained that choosing workout clothes is important to make sure you don’t overheat.
He also stressed the importance of staying hydrated throughout your training session and added that warm days offer the perfect excuse to train in nature, which challenges both body and mind.
1) Stick to low impact workouts
2) Exercise early or late
Abby added that it’s best to exercise early or late in the day, when the temperatures are even cooler, to get a satisfying workout.
“Avoid when the sun is at its peak, which is between 11am and 3pm,” she said.
The fitness expert said it’s best to switch to low-impact workout routines when the weather gets hot.
“As the weather gets warmer, we can often feel lethargic and sluggish,” Abby explained.
“Change up your workouts and opt for a low-intensity workout that has many benefits.”
The instructor added that workouts like yoga, Pilates or barre routines are good for warm weather because they give the whole body a workout without putting stress on the joints.
He added that the studios are also well-ventilated, which is a welcome perk during heatwaves.
“Low-impact workouts that focus on strength don’t raise your body temperature as much as a HIIT workout, for example, so they’re a great choice when you’re not in the mood for an intense high-impact workout during the heat,” Abby added.
3) Get in the right gear
Equipment is important when you are about to train and the right equipment can make a huge difference, especially in hot weather.
“Make sure you wear light, breathable fabrics that help your body stay cool,” Abby said.
The instructor added that warm clothing will have the opposite effect and make you feel warmer, as it will raise your body temperature.
4) Stay hydrated
Hydration is key when exercising on a hot day. “The clearer your urine, the better because that’s a sign you’re well hydrated,” noted Abby.
“You’re more likely to be dehydrated in hot weather, so make sure you’re drinking enough water. This can also help lower your body temperature by drinking up to three liters of water,” she added.
Drinking plenty of fluids is also a great way to avoid cramping or feeling faint while exercising.
5) Get out into nature
The heat is also the perfect opportunity to train outdoors and reconnect with nature.
“Warmer weather is a great opportunity to get out into nature and exercise in shady spots and green spaces,” Abby said. “This is not only beneficial to your physical health, but your mental health as well.”
She also added that working out outdoors was a great excuse to invite friends over to train with you and turn it into a social occasion.
Exercising outdoors also has the benefit of being free-form and can challenge your body by working new ground than in a gym or studio.
6) Know your limits
One of the most important things you can do while exercising on hot days or during a heat wave is get to know your body, Abby said.
“Listen to your body: If you’re experiencing headaches, dizziness, confusion, malaise, or fatigue, it’s best to rest and refuel,” she said. ‘Listen to your body and stop exercising if you don’t feel well.
“It’s important to be cautious when exercising on a hot day and modify your training to make sure you stay safe in the heat,” she continued.
#personal #trainer #tips #training #heat