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If you want to stay fit and healthy, you need to exercise regularly and you know it. But when the summer comes, you can’t stand the heat while exercising and you begin to avoid your training days. Of course, training in the heat slows us down. But if you want to achieve a great result, there is no place for excuses! So here are the most important tips for effective training in hot weather.
1. Timing
You should be flexible with your training schedule. Choose the time for your workout before 10 am or after 7 pm. If you usually pick another time for your trainings, be ready to change your plans – it will be worth it. Some people love to run and train late at night. You can try this variant, but only if you live in a safe area.
2. Cool down before trainings
One of the most effective methods for training in hot weather is to ‘pre-cool’ your body. You lower your core temperature and it’s easier to exercise. There are different effective methods to cool down:
– Place a cold towel on your forehead and drape a cool towel around your neck
– Take a cold bath or shower
– Drink water with ice
3. Stay hydrated
Hydrating before, during, and after your training is a vital to a healthy workout. Add lemons and cucumbers to your water. When we sweat, we lose electrolytes (minerals in the blood that help to regulate water in the body), which is why isotonic sports drinks that are high in electrolytes will really help you stay hydrated. A necessary amount of water will help prolong exercise and rehydrate your body. Also, fruit. is a source of electrolytes and fluids, especially watermelon and melon, so smoothies with these fruits will be good as well.
4. Choose the right workout clothes
Of course, you don’t want to spend a lot of money on clothes, because you’re only wearing them to the gym. Your workout clothes should be less about fashion and more about comfort. You need to pick the right clothes for hot weather while you’re training. Your regular clothing material, like polyester and rayon, will trap sweat. Choose a fabric that provides wicking. You need to choose a fiber that can allow your skin to breathe by wicking sweat, which will keep your body cool while you exercise.
5. Slow It Down
You just need to understand that you can’t exercise the same way in summer that you do when you’re working out in winter. You need to slow down for a better result. So take it easy and accept this fact. For example, if you normally run, you can jog. Don’t forget about the adaptation. Start with this, and then your body will adapt to the heat and you’ll slowly increase the length of your workout.
