Good afternoon! I'm just a little late getting this post up today. I was up later than normal watching Beachbody's General Session from Summit learning all about the new products coming soon. And then my brain was on planning overdrive. Anyways, the real reason you're here. Today's topic….
With summer in full swing for most of us (I'm quite jealous of anyone not dealing with temperatures in the 90's or higher or with high enough humidity to make you feel you need an immediate shower after stepping out the door), I thought I'd share a few summer fitness tips with you today. You may have heard of these before, and if you have that's ok, it can never hurt to be reminded of them again. And if you haven't heard of them before, you're welcome (and try a few out).
Start or end your day with a workout
The heat (and for some humidity) can be a demotivating factor when it comes to working out. It can also be dangerous to workout in the middle of the day with extreme temperatures/
To combat the heat and/or humidity, try waking up earlier before the sun comes up and getting a work out in, or go later at night after the sun has set. Mornings, you can usually find lower temperatures but higher humidity, and evenings, you will usually find higher (and by higher, I mean higher than the morning) temperatures but lower humidity. You need to do what works for you, but I find these times are what work best for me in Savannah's heat and humidity.
Try water workouts
Another way to combat the heat, is to hit the water. If you live near the beach like I do, there are usually a lot of water sport options. Try water skiing, stand-up paddle board, surfing (OK, I can't really do this here thanks to the barrier islands but the West Coast can rock this one), and swimming. Swimming in the ocean is a tougher workout then in a pool or lake just based on the current. It's low-impact and will burn less calories, but ot's still a workout and you won't have to worry about getting overheated. But PLEASE don't forget to reapply the sunscreen.
If you don't live by the beach, try a lake. You can still water ski on the lake and going swimming. And if you don't have a lake near you, check out the pool. Swimming is a fantastic cross training exercise, especially for runners.
Try indoor workouts
Still can't handle the heat? Head indoors. Hit your local gym where they always have the AC cranked up, or try an indoor Zumba class, yoga class, barre class (something on my list to try), or even an indoor track. You can also a home workout DVD in the comfort of your own home, like Beachbody's new PiYo program (Shameless plug. ;) )
The heat can be brutal sometimes and if you know it's best for your body to stay inside, then opt for an indoor workout that day.
Try cooler areas
Take some time to explore your community and find areas that may be cooler than your typical spots. For example, try running on a trail. Shady areas, are 10-15 degrees cooler than sunny parks. Live near the beach? Take your workout to the shore line. Not only can squishy sand give you a better a workout (it's instability makes you work your core harder), the ocean breeze makes it cooler as well.
Keep checking your heart rate
The summer heat can be tougher on your body. It has a tendency to raise your heart rate faster than normal. Keep an eye on your heart rate and don't push yourself to hard. In fact, you may need to slow down a little. If you're running, slow down your pace over the summer. I know that's hard to do for some, but you don't want to over do yourself. Learn to take clues from your body to know when to slow down or stop. If you're feeling off, it may be best to take a break.
Wear appropiate clothing
Not all workout clothes are meant to be worn year round. Some clothes are too hot and hold in too much sweat and moisture and that's not good for our bodies. Try finding some lighter, wicking clothing to workout in. Go for shorts or capris over pants.
Water, water, water
This is probably the most important tip in the post. Remember to hydrate all summer long. You should be doing it year round, but it's especially important during the summer. During the summer, we tend to lose more water through perspiration so we need to make sure we are properly hydrated to avoid becoming dehydrated. You should be drinking water before, during and after your workouts. Need some ideas for how to get your water in? Check this post for ideas. Interested in teaming up for some support and encouragement to reach your daily water intake goal? Stay tuned next week for a post on July's challenge about just that.
How do you stay motivated to workout over the summer? What tips do you recommend to get you through summer workouts? I want to know! Share them with me!