How to make the most of your summer workout
Posted on August 28 2019
There’s nothing like heading out to get your workout in. The warm weather (while it lasts) means there’s no better time to skip the gym and get active outside instead. It might be tempting to retreat to the cooling gym air con, but there are other ways you can beat the heat. Here are a few methods to get the most out of your outdoor summer workout.
Get out early
There are some serious perks to starting your day with a workout, particularly at this time of year. Yes, you’ll have to be disciplined enough to drag yourself out of bed early, but it’s worth it (honest!). Enhanced physical and mental energy throughout the day, as well as actually helping you get a good night’s sleep, are benefits you can reap all year round. In warmer weather, morning temperatures are more bearable and UV exposure from the sun is lower. It may seem obvious, since outdoor temperatures are lower early in the day, but your body temperature will also be lower in the morning than later on. And it goes without saying, the cooler air makes for a particularly fresh start to the day.
Cool down first
You already know it’s important to cool down after exercise. But what about beforehand? We’re not talking about stretching here, but actually cooling down your body’s temperature. If you’re not keen on exercising first thing in the morning, you need to think about how to look after your body in the heat. On a hot day, having a cool shower before exercising is a great way to preemptively cool yourself down. It might seem odd to shower before a workout, but a pre-exercise cooldown could actually improve performance in the heat, because it lowers your heart rate as well as core and skin temperatures.1 The cooler your body is when you start, the longer it takes to start sweating and the less likely you are to overheat. Not keen on jumping in a cold shower? Even just cooling your neck or head with an ice pack can help make a difference.
Stay hydrated
Okay, this may seem like an obvious one, but it’s probably the most important. To get the most out of any workout, but particularly a hot one, you need to hydrate. And then hydrate some more! You should drink water all day, not just before and after your workout. That means doing more than just chugging a glass of water before you head out. Exercising in warm weather means more sweat, so you need to replenish your hydration stores as you go. Take a bottle of water with you to sip on to ensure you stay on top of your fluid intake.
Get creative
A sunny summer day is the perfect time to add some variety to your workout. Escaping the gym and heading outside gives you plenty of opportunity to mix things up. Whether it’s your back garden, a park or even a lake (if you’re lucky enough to live near one), changing up your surroundings and your routine is a great way to challenge yourself. Try a new running route, or if you’re feeling bold, find a space for bodyweight exercises like lunges and squats. On super sunny days choose cooler cardio workouts, like biking or swimming outdoors. Build a summer routine where you can take your workout outside and make it just as dynamic as a gym session. It’ll keep your mind and your body refreshed.
What to remember
Sunny weather makes exercise that little bit better, whether it’s going for a walk or a full-blown HIIT workout. But summer heat can be a problem if you’re not careful. It’s important to listen to your body and know your limits in order to get the most from a workout in the sunshine. This means staying hydrated, keeping cool, and not pushing yourself too hard. The outdoors is a great place to challenge yourself and enjoy working out, so make the most of it while the weather lasts!
