- Benefits of Working Out in the Heat
- Tips for Working Out in the Heat
- Alternatives to Outdoor Workouts
- How to Stay Cool
It’s finally summertime, which means it’s too hot to workout! But don’t worry, we’ve got you covered with these five tips to help you stay cool while working out.
Benefits of Working Out in the Heat
If you live in a hot climate, working out in the heat is probably something you’ve experienced before. While it can be uncomfortable, it can also have its benefits. Working out in hot weather can help to improve your body’s tolerance to heat and increase your metabolic rate, leading to more calories burned. In addition, exercising in hot weather can increase your mental toughness and endurance. Let’s explore the potential benefits of working out in the heat.
Increased calorie burn
There are numerous potential benefits to working out in hot weather which encourage the body to increase its metabolic rate and calorie burn. A Harvard study have found that high temperature increases caloric burn by as much as 12%. This is due to increased sweat production and your body expanding its circulation capabilities to deal with the heat. This leads to an increased metabolic rate which can enable you to burn more calories with every workout session. Additionally, exercising in such conditions is beneficial for those who want to lose weight and build muscle mass as it can decrease total body fat and reach peak performance scores faster. These benefits combined make an effective incentivizing argument for why people should exercise outdoors in hot weather when compared to a gym setting with air-conditioning.
Improved cardiovascular health
Working out in hot, humid conditions has many potential benefits for all levels of fitness, from novice to professional athlete. At the same time, exercising in hot weather can present additional risks. However, when done properly and with a few precautions, working out in the heat can have significant benefits.
One of the major benefits of exercising in the heat is improved cardiovascular health. Exerting yourself in high temperatures increases your body temperature which is regulated through sweat production. As you work out, blood vessels dilate and strengthen which can help to decrease your blood pressure as well as your risk for stroke or heart attack. The heat also helps to prevent fatigue so that you’re able to push yourself further during a workout session or sports activity.
Endurance athletes can also benefit from the effects of exercising in higher temperatures by training their bodies to deal with it and improve their performance in more extreme conditions like marathons and triathlons. As athletes continue to train at higher temperatures, their ability to regulate body temperature and sustain greater levels of physical exertion for increased periods increases as well – increasing overall performance; particularly with regards endurance sports activities.
Improved mental health
Exercise in hot weather can offer improved mental health benefits, ranging from reduced stress and anxiety, to increased feelings of well-being and positivity. The physical strain of exercising in the heat can cause changes to the body’s hormonal balance which help to improve mood. Those who exercise while exposed to higher temperatures tend to score higher on psychological scales measuring confidence, self-awareness, invigoration and enthusiasm. Studies have also shown that completing a strenuous activity in high temperatures could lead to feeling better mentally after than when completing the same activity at a lower temperature. Additionally, exercise performed in warm climates has been associated with an increase in positive vibes such as joy and relaxation which have stayed with exercisers for several hours post-exercise. With all these associated benefits, exercising in hot weather may not only feel good mentally but do good for you too!
Tips for Working Out in the Heat
Working out in hot weather can be challenging if you are not prepared and don’t take the necessary precautions. Exercising in the heat can raise your body temperature and can lead to dehydration and other dangerous health issues. It’s important to take the proper measures to ensure your safety and comfort during hot workouts. Here are some tips for successful exercising in the heat.
Hydrate before, during, and after
It’s essential to properly hydrate when it comes to working out in the heat. Make sure to drink water throughout the day in preparation for your workout. Immediately before a workout it is important to drink plenty of fluids; however, if you’ve consumed any sugary beverages or sugary snacks or are hyper-sensitive to electrolyte balance, stick to good old water for optimum benefits. Dehydration is one of the first signs of overheating during exercise and can reduce your performance and can ultimately increase your risk of heat exhaustion.
During intense workouts in the hot weather, it’s best practice to take regular water breaks so that your body can cool down, replenish energy stores and maintain healthy hydration levels. Re-fueling on sugar free electrolyte drinks is ideal as they help re-hydrate you quickly with essential minerals but are low in sugar content.
Immediately after exercising be sure to have a large glass of lukewarm water (not cold) as this allows quicker hydration than cold fluids which take longer to be absorbed by the body due to being colder than body temperature. Additionally avoiding caffeine will help prevent excessive dehydration and fatigue as caffeine reduces fluid retention efficiency within your body post intensive exercise sessions.
Wear appropriate clothing
Wearing the appropriate clothing for hot weather workouts is essential for your comfort and safety. It is best to choose lightweight, breathable fabrics such as cotton or mesh that can help evaporate sweat away from your skin and provide maximum ventilation. Additionally, when working out in the heat opt for light colors over darker shades because dark colors absorb sunlight, while light colors reflect it. It is a good idea to avoid wearing jeans or any clothing made of man-made materials due to their lack of breathable properties. Wearing fitted clothing instead of loose fitting garments will also help regulate body temperature more effectively. Make sure to wear socks that are specifically made for outdoor sports activities because they provide extra cushioning and are more likely to prevent blisters when sweating occurs. Finally, don’t forget about sunglasses, a hat or visor and plenty of sunblock whenever you plan on working out in the heat.
Move at a slower pace
When exercising in hot weather, it’s important to take things more slowly than normal. Your body needs more time to adjust to the heat and the increased physical strain. Start with low intensity activities like walking and build up gradually, with plenty of breaks in between. Make sure you don’t overdo it; if you find your heart is pounding during your workout and it is becoming hard for you to complete, it’s wise to slow down or stop altogether. Moving at a slower pace will also help you conserve energy and avoid overheating.
It’s also important to be aware of any signs of heat-related illness such as dizziness, nausea, confusion or difficulty breathing. If you feel any of these symptoms, take a break immediately and get into the shade or indoors if possible – even if that means cutting your workout short. If you are worried that something might be seriously wrong, contact a medical professional as soon as possible.
Alternatives to Outdoor Workouts
With summer coming in full force, it can be difficult to find a way to stay active while avoiding the heat. Working out outdoors can be a great way to enjoy nature and get some exercise, but there are alternatives if the weather is just too hot. In this article, we’ll break down some of the options you have for staying active even when it’s too hot outside.
Yoga is a great way to stay in shape. Not only does it help to build strength and flexibility, but it also helps get rid of stress and can improve overall mental wellbeing. There are countless types of yoga poses that range from beginner to advanced, making with so many options; there is something for everyone. Since yoga is a low-impact exercise, you can practice in the comfort of your home or outdoors if the temperature permits. For those hot summer days when outdoor exercises aren’t an option, consider doing yoga indoors. With a few modifications to some traditional yoga poses, you can create an effective workout even in the privacy of your own home!
Indoor cycling is a great way to get a cardio workout without having to brave the elements. This type of exercise allows you to adjust the difficulty level of your workout, depending on how much resistance you want. You can also monitor your performance using a stationary bike that displays your heart rate and other statistics like speed, distance, and calories burned. For an added challenge, you can use an elliptical machine that provides an upper-body workout as well as a lower-body one.
Alternatively, you can join a virtual spin class for more motivation and accountability when it’s too hot outdoors. Cycling apps like Peloton or Zwift allow you to ride with friends virtually and follow instructions given by instructors who lead you through workouts of varying intensity levels. The best part? You don’t even need a dedicated home setup – just make sure that your device is compatible with these apps!
Swimming is a great way to get outdoors and stay cool while still having a great workout. Swimming is known as one of the best total body workouts available. In addition to working all major muscle groups, swimming also helps improve range of motion and flexibility. Studies have also shown that swimming can reduce pain in people with chronic conditions such as arthritis and fibromyalgia.
Whether you choose to swim at an outdoor pool or lake, there are several popular swimming strokes you can use to get in shape. If you’re looking for a good way to switch up your routine and challenge yourself, why not try freestyle (also known as front crawl), breaststroke, backstroke or butterfly? And if you’re more into leisurely activities than intense exercise, consider doing some deep water walking or snorkeling.
Swimming isn’t just a great way to keep cool while workout out—it can also be an enjoyable activity for the whole family. Most pools offer additional programs like water aerobics classes or open swimming times, so be sure to check out what your local area has to offer!
How to Stay Cool
Working out in extreme heat can be difficult, dangerous, and even potentially life-threatening. While it can be tempting to just give in to the heat and take a break, there are some methods you can use to stay cool and keep your workouts going. In this article, we’ll discuss a few of these techniques so that you can stay cool and get your workout done.
Drink plenty of water
The most important tip for staying cool during workouts is to drink plenty of water. Even mild dehydration can cause fatigue, dizziness and a feeling of lightheadedness during exercise. Keeping yourself properly hydrated during your workout will help you stay cool while keeping your energy up. Consider drinking a glass of water 30 minutes before you start a workout to ensure that you are properly hydrated. Additionally, it is recommended to bring fluids with you and sip on them throughout your activity or to stop mid-workout and hydrate. Remember that the amount of water needed depends on the type and intensity of exercise as well as environment conditions; but make sure to drink often throughout the day even if you’re not exercising.
Wear light, breathable clothing
When you’re outside exercising in hot temperatures, what you wear can make a big difference in how comfortable you feel. It’s important to dress in light, breathable clothing that will help keep your body temperature regulated. Opt for lightweight fabrics like mesh, linen, and cotton as they are breathable and can help wick away sweat from the body. When shopping for hot weather clothing try to find items such as tees, tanks and shorts that are made with sweat-wicking fabric technology such as Dri-FIT by Nike or ClimaLite by adidas. Keep in mind that darker clothes absorb more sunlight, so lighter colors will be cooler and less uncomfortable on a hot day. Don’t forget accessories like a breathable hat or visor to protect your head from the sun – this will help ensure you don’t get overheated while exercising outdoors!
Take breaks in the shade
When you’re spending time in the sun, be sure to take breaks in the shade. In the hotter hours of the day, it’s always best to consider how much time you are spending outside exposed to the heat, and if it is really safe and feasible to exercise outdoors. It’s okay to take a break from your workout routine and step into a cool, shady area for a quick breather. Doing this can also save you from potential heat-related illnesses like dehydration or heat exhaustion. To maximize comfort while outside in hot conditions, wear light-colored clothing which deflects ultraviolet radiation and absorbs less heat. You’ll also want to make sure you have plenty of water on hand; keep hydrated throughout your workout by drinking regularly even before any signs of thirst. Finally, having access to an air conditioner or fan can help keep you cool during those days when it’s simply too hot to stay outside for long periods of time.
When it comes to exercise, you must take into consideration the environment around you in order to stay safe and healthy. Exercising in hot weather can be dangerous, so it is important to monitor the temperature and adjust your workout accordingly.
Some tips for exercising safely in the heat include avoiding exercising during the hottest hours of the day, staying hydrated, wearing light colored clothing, taking frequent breaks and listening to your body. If you experience any of the signs of heat exhaustion such as confusion, shallow breathing or loss of consciousness, seek medical attention immediately.
In conclusion, while it may be too hot to go out for a run or hit up a CrossFit class on some days––it doesn’t mean that physical activity should be skipped altogether! You can still get your workout in from the comfort of your home by switch out outdoor aerobic exercises for indoor activities such as yoga and pilates. Remember to stay tuned into how your body is feeling following any form of exercise and never push yourself further than what’s comfortable.
Checkout this video: