There are many things we love doing in the sun: relaxing, sunbathing, drinking an Aperol Spritz and reading a juicy novel. However when it comes to exercise we're not quite as excited by the idea of adding torturous heat to an already sweaty workout.
The problem is, we know that we feel great afterwards, that it helps our mental health and sets us up for the rest of the day, plus, many of us have been enjoying a new exercise regime outside since the beginning of lockdown last year, so we didn't want to just give up so easily.
Instead we sought out top personal trainer Bianca Errigo to give us her top tips for exercising safely in the hot weather, when it's particularly important that we listen to our bodies and adjust our exercise routine accordingly.
If you are going to be exercising outside then plan your route or location and make sure there will be shade at points. Avoid caffeine before, in the heat we need to retain water and caffeine is a diuretic so should be avoided at these times. Pick your outfit wisely, this is not the time for the perfect instagram shot. Lightweight and breathable material will be your best friend during these summer sessions. Hats will also be your best friend and don’t forget the sun cream
Take a cold shower beforehand
Before your workout even begins you may want to take a cold shower. Once you finish your shower, ignore the hairdryer and opt for a wet head to help you to stay cool during your workout.
Take a full bottle of water (at least 750ml an hour is needed) and if you’re planning on a longer session (anything over 45mins) think sports drinks and rehydration sachets.
Make sure you hydrate properly beforehand, too, by drinking at regular intervals in the run-up to your workout, and ensure you keep sipping throughout the day afterwards as well.
Time of day
The coolest time of the day is dawn. Although evenings are better than a lunchtime session in extreme heat, to get the air at its least humid you want to be up and at it first thing.
Not to mention all those endorphins you can take with you into the rest of day.
Know when to stop
Listen to your body. If it feels like you’re pushing yourself too far, don’t be afraid to stop.
Think about having longer rest periods in between sets / exercises to allow your body the cool down time it needs during these conditions, and make sure you do a proper stretch after your workout to help your body and muscles de-heat slowly.
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