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Summer Workout Tips

How to exercise safely in the summer

Summer offers additional daylight and with it the chance to enjoy more time and the opportunity of outdoor exercises. However, it's important to remember that exercising in hot and humid conditions can be difficult and should be done with care.

It's one of the reasons that people stop working out in the summer. All that heat and humidity are not exactly exercise inducing. However, when the conditions are relatively mild and warm, it's an ideal time to do your exercises. Especially in the morning or early evenings, when the sun goes down.

Swimming in the pool
As one of the best all round exercises, swimming is an ideal exercise for the summer time

Tips for exercising in summer

To keep yourself fit and looking good, it's truly vital to practice in the summer as well. Don't spend your time wishing to look better - do something about it. Here are the summer workout tips you can use:

1. Concentrate on less vigorous activities

You need to be prepared to tone down your workout when the temperatures go up or its gets hot outside. Instead of doing high-intensity exercises (such as jogging and cycling), focus on low-intensity or moderate exercises. These will help you spend your calories, without getting in danger of the body overheating.

Keep in mind that some light work can be even better than straighforward exercising. Why not do some work around the house, maw the lawn, clean up your backyard, or do some fun sports like tennis, volleyball, etc. Go for a swim or a light walk in the shade, or when it's cooler in the morning and the evening. The idea is to achieve some fitness gains, without pushing your body too hard.

2. Wear light garments

Make sure you wear light clothes from natural fibres, such as cotton, to keep your skin breathing and cool. These natural-fibre clothes better absorb sweat, without creating a sauna effect that some synthetic-fibre materials will do. What might be good for keeping your warm in the winter is not good for wearing in the summer. Let alone exercising in it.

Going to sauna to sweat it out is one thing. But creating a sauna with you sweat suit in the middle of summer, while exercising, might do you more harm than good. So, keep it light and breezy and let you body warm up from exercising, not the clothes you wear.

3. Drink a lot of water

No matter how light or hard your workout is, make sure you drink lots of water. But do it in small doses rather than gulp it down. Let your body absorb it bit by bit, rather than trying to "drown it" at once. Keep your water intake in small amounts during the workout and increase it after the workout, to give your body chance to replace the lost liquid afterwards.

Keep your water cool, but not cold. It might feel good to drink cold water when you get overheated by exercising, but it can be harmful to your health. Instead, stick to cool water and drink it often.

Avoid hot beverages as well as fizzy drinks. Hot beverages won't cool you down, while fizzy drinks will do more harm than good. Both also take longer to be processed by your body than the water itself. When you get thirsty and your body needs water, why give it something else, even if it might taste better!?

Woman drinking water
When exercising in general, especially in summer time, fresh drinking water should be your all-time best companion

4. Plan your exercise in advance

As noted before, best times to exercise in the summer is in the mornings and evenings. So plan your workouts accordingly. If you like walking, then do so, say, in the morning, for about 30 minutes. That's an optimum time to keep active and preserve health on a daily basis. You can do so every morning, or alternate with a different exercise every other day. That keeps it more interesting and exercises different groups of muscles.

If you have work around your house that needs to be done, then skip exercise that day and do the work instead. Once again, it adds variety to your workouts and keeps it interesting, to avoid repetitive and dull exercises.

5. Keep it safe

If you tend to overdo it while exercising, don't go out alone. Stay where the people are and always let someone know when you go out exercising and how long you expect to be working out. Always make sure to have access to fresh water.

Even the healthiest people get in trouble sometime and you want to have the best chance for someone being close to help when needed. In this age of mobiles it's no excuse to be out of touch when needed the most.

If you go for running or walking, stay in shaded and wooded areas. Most places have green parks with plenty of room to exercise, without draining your energy in hot sun.

6. Find a shade where you can rest

If your running or walking trek take you through paddocks, town or village, ensure that you have stops where you can take a break. This should be done in a shaded area. It's good to plan your breaks regularly and stop even if you feel you don't need one.

Never underestimate the effect that heat can have on your body. If you overdo it and skip a break, you might feel like stopping suddenly or laying down when you get too tired. That's exactly what you should avoid. Make your stops brief, take a drink or two and then continue. If you need to sit for a moment, do so.

7. Protect your skin using sunscreen

Don't forget to use your sunscreen if you exercise during the day. Even if the day is cloudy the UV (ultraviolet) rays will do their harm. Reapply your sunscreen if you sweat too much. Ideally you should avoid working out during the hottest hours of summer days.

Too much sun exposure can lead to the skin aging faster or developing skin spots and even skin cancer. Use sunscreens of at least SPF (sun protection factor) 15 and more. Apply more during the hottest hours and less afterwards.

Recent research also indicates that some light exposure to the sun can be helpful. Those who used too much sunscreen with high SPF tend to develop more skin problems when left exposed, while those who used sunscreen moderately were less prone to develop skin problems. Also, do remember that without sunlight our bodies can't produce much needed vitamin D. So, a regular moderate sun exposure is a must.

Cycling in countryside
Summer is an ideal time for outdoor activities, such as cycling, that combines sightseeing with a great exercise

8. Set a period limit for your workout

Provide for yourself a sensible amount of time to exercise, keeping in mind the outside temperatures and humidity conditions. Naturally, if it's too hot, exercise less. If the weather is mild, allow yourself more time to exercise.

But when you figure out your ideal exercise routine, stick with it. Don't push yourself further if you feel like it, when the weather conditions are too hot or too balmy. However, if your exercise during the cooler hours of the morning or evening and feel you can do more, do some. Just don't overdo it.

Getting that extra bit out of your body when the conditions are cool is beneficial to your health and fitness. Pushing yourself too much when the conditions are too hot can adversely affect your wellbeing.

9. Employ a fitness coach to guide you in your training

When you need to work out at home, if your finances permit, there's no better approach than enlisting help from a fitness coach. Such a professional person can show you best indoor activities and quick-track your advancement to the desired fitness level.

Getting a good professional advice is an excellent way to structure your exercises to suit your personal requirements, as well as learn a great deal about your own health and fitness levels in general.

Practicing in summer could be fun and beneficial to your health, on the off chance that you attempt the tips we've mentioned above. However, exercising during the hot periods is generally not recommendable, unless you're well aware of potential problems when working out in hot and humid conditions. Overheating and body dehydration are just some of the common problems experienced.

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