I don't know about any of you, but I am MELTING in this crazy heat we are having in the SF bay area. High double digits and low triple digits are not the business when you don't have air conditioning ...
What I do know is I am not going to let my fitness get off track because of it and I am going to share my stay cool fitness tips with you so that you don't let any heat waves set you back either.
So her we go with 7 Stay Cool Fitness Tips:
1. Keep Your Body Cool: Wear wicking fabric, dump water on your head and face, drink lots of water, use ice, limit sun exposure, etc.
2. Drink Frequently and Heavily: No, not alcohol, drink WATER. Hydrate your body before, during and after your workout; if you are going to be exercising more than an hour, drink something with electrolytes in it like SmartWater, Gatorade, or my personal favorite, Hydrate.
3. Time Your Workouts: Sun, humidity and pollution levels are highest in the middle of the day, which means you are at a higher risk of dehydration, sunburn, and heat exhaustion during this time. To minimize the effects of the weather, work out in the early morning (before 10 a.m.) or late evening (after 7 p.m.).
4. Acclimate to the Heat: Even the fittest people have trouble exercising when it's hot outside, especially when they are not used to that sort of weather. When a heat wave hits, shorten your workouts or make then a little less intense; as you get used to the heat you can gradually increase.
5. Monitor your Heart Rate: If your intensity level rises above your target range, slow down or stop to avoid further stress. You can use a heartrate monitor (I use this one) or you can use the sing/talk test – your heartrate should be high enough to not be able to sing and low enough to still be able to talk.
6. Take a Dip: Water exercise is a great alternative in hot weather because it keeps your body cool and reduces how difficult you perceive your workout to be. Still drink plenty of water even while swimming to ensure that you are properly hydrated; see tip #2 above.
7. Listen to Your Body: Most importantly, pay attention to your body! Drink more if you are sweating more, slow down if your heart rate is too high, etc. If you do not listen to your body when it talks to you, you will have no choice but to listen when it screams (injury, illness, etc.)
I hope these tips help you stay cool during these hot summer months!! :)
What I do know is I am not going to let my fitness get off track because of it and I am going to share my stay cool fitness tips with you so that you don't let any heat waves set you back either.
So her we go with 7 Stay Cool Fitness Tips:
1. Keep Your Body Cool: Wear wicking fabric, dump water on your head and face, drink lots of water, use ice, limit sun exposure, etc.
2. Drink Frequently and Heavily: No, not alcohol, drink WATER. Hydrate your body before, during and after your workout; if you are going to be exercising more than an hour, drink something with electrolytes in it like SmartWater, Gatorade, or my personal favorite, Hydrate.
3. Time Your Workouts: Sun, humidity and pollution levels are highest in the middle of the day, which means you are at a higher risk of dehydration, sunburn, and heat exhaustion during this time. To minimize the effects of the weather, work out in the early morning (before 10 a.m.) or late evening (after 7 p.m.).
4. Acclimate to the Heat: Even the fittest people have trouble exercising when it's hot outside, especially when they are not used to that sort of weather. When a heat wave hits, shorten your workouts or make then a little less intense; as you get used to the heat you can gradually increase.
5. Monitor your Heart Rate: If your intensity level rises above your target range, slow down or stop to avoid further stress. You can use a heartrate monitor (I use this one) or you can use the sing/talk test – your heartrate should be high enough to not be able to sing and low enough to still be able to talk.
6. Take a Dip: Water exercise is a great alternative in hot weather because it keeps your body cool and reduces how difficult you perceive your workout to be. Still drink plenty of water even while swimming to ensure that you are properly hydrated; see tip #2 above.
7. Listen to Your Body: Most importantly, pay attention to your body! Drink more if you are sweating more, slow down if your heart rate is too high, etc. If you do not listen to your body when it talks to you, you will have no choice but to listen when it screams (injury, illness, etc.)
I hope these tips help you stay cool during these hot summer months!! :)
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