Due to the extreme temperatures, today’s “Public Service Announcement” is about working out when it’s HOT! 🙂
Summer can be a time to enjoy the outdoors. But when it’s very hot, there are certain things you have to consider when working out. Here are a few tips for working out when it’s hot:
- Drink plenty of fluids. Drink before you feel a need to. Stick to non-caffeinated beverages, preferably water. Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise.
- Eat regularly. The heat can decrease your appetite, but it’s important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables.
- Wear light, loose fitting clothes that can breath. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to take the sweat away.
- Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned.
- Use common sense and don’t attempt strenuous activities that your body is not accustom to. Stick to exercises that you are very familiar and comfortable with.
- Check the weather forecast. It’s best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.
Here are a few things you should not do:
- Don’t try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.
- Don’t adapt the “no pain, no gain” motto. Ignoring your body’s signals could be dangerous.
- Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m.
- If you want (or need) to be working in very hot temperatures, don’t do it until you become acclimated. Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day.
- Avoid extreme changes in temperature. Don’t hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.
Following the above tips will help you stay cool and safe. Don”t spend the season cooped up, get out there and have some fun!!!