Health and Fitness – 6 Tips for Summer Workout
It’s summer and it’s too hot to exercise, right? Although this can be a great argument for couch potatoes, the real answer is: no. We have useful health updates and cool tips that will make your workout routine healthy and effective even when it’s so darn hot outside.
1. Before your workout, hop into a cold shower. One German study shows that a pre-exercise cool-down lowers a heart rate, as well as skin and core temperatures, which can improve performance in the heat. If you’re too afraid to try this trick, cool your neck or head with an ice pack and you’ll feel the difference. You could also dab a few drops of eucalyptus or peppermint oil at your temples or on the back of your neck just before a workout; you’ll be able to breathe a little easier and you’ll also get a cooling effect: great combo for days when the air is humid.
2. Find a shady new running route that won’t leave you broiling in the sun and figure out the best time of day for your workout. Also, avoid concrete and asphalt as much as you can, since these paths tend to radiate heat and reflect the sun’s rays.Instead, cycle, run or walk on gravel or dirt paths. In case you live near ocean, river or a lake, take an advantage of the breeze on steamy days.
3. Use a heart-rate monitor to make sure you’re not pushing yourself too hard. Even if you normally run at, for example 7-minute-km pace, when the temperature hits 35, it might be wiser to slow down to an 8.
4. Stay hydrated. Drink water every before, after and every 15-20 minutes during exercise. Sports drinks or natural juices with special ingredients can also help replenish fluids to avoid dehydration.
5. Protect your head. One of the great ways to allow excess heat to escape from your head, while shielding your face from the sun is surely a mesh visor. For bikers, there are new helmets with deep vents which provide breezy airflow.
6. Even if it’s overcast, wear sunscreen to avoid sunburns, which inhibit the body’s ability to cool-down. Opt for an SPF 30 or higher.