My Healthy Heart Articles
Tips for Summer Workouts
It is summertime again and in keeping with the trend of the last five years, this summer is already promising record-breaking highs on the thermometer. Sky-high temperatures can be annoying and dangerous for some people. That includes people who work out outdoors.
Here are some ways you can keep your cool, and have a safe and comfortable workout. Follow these tips and you can avoid problems like dehydration and sun stroke. If you have any medical conditions that can be affected by heat including, but in no way limited to, heart problems, respiratory issues, stroke, or blood pressure problems, see your doctor before working out in the heat.
Tip 1-Dress for the Heat
When it is hot outside, your normal workout clothes may not fit the bill. Pass on full length pants and opt for shorts. Wear the lightest fabrics possible on all areas of your body, both in weight and color. Trade in your t-shirts for tank tops and when appropriate sandals and a hat can go a long way.
Tip 2-Keep Hydrated
Bring a water bottle with you wherever you go and take frequent sips. Don’t let yourself feel dry in the mouth. Some people prefer sports drinks. With sports drinks be careful not to overload on salt (sodium) which can hasten dehydration. Water is best.
Tip 3-Take a Run on Shady Lane
Alter your path so you are running in the shade, or go later when the sun isn’t at its highest. Just be sure to be safe and avoid areas where you could potentially be attacked.
Tip 4-Hit the Pool
Adding a few laps in the pool to your workout for the summer season will let you get in your cardio without overheating. Odds are it will feel pretty good on a hot Saturday in July. Just remember to practice good pool safety!
Tip 5-Take it Inside
When it is just too hot for you to be outdoors, have an alternate, indoor, plan on hand. If you have a gym membership this will be easy. If not consider making a routine with floor exercises and handheld dumbbells you can do at home.
Tip 6- Cut it Down
When you are accustomed to a certain exercise routine, it can be very tempting to push through the heat. But when it’s triple digits (or you’re just uncomfortably hot), you might want to cut down your workout until things cool down a bit.
Tip 7- Combine Multiple Tips
Use as many of these tips as you can to be safe while working out in the heat. Wear summer clothes, carry a water bottle, and walk down a shaded path. Do a half run and make up the time in your pool. The more you do to protect yourself from the heat the better off you’ll be.
There’s one more summer scourge to deal with before you can get out in the warm summer weather and get your heart pumping. Over exposure to the sun’s UVA and UVB rays can cause problems ranging from a wicked case of sun burn to skin cancer. Always use a sun block (not zinc oxide) on exposed areas of your skin to protect yourself. Whether you use lotion or spray sunscreen is up to you, but be sure to get sunscreen that is waterproof, and the higher the SPF the better.
