Stuffy heat + workout = hard work. As temperatures rise, even simple activities become sweaty, not to mention a high-intensity workout in the blazing sun. With our tips, sun worshippers and sports freaks will still stay cool.
Posted on fitness
Even though it is said that heat increases athletic performance (according to a study from the University of Oregon), letting training whizz due to the heat is not just a lack of performance — there is also a safety aspect.
In hot weather, the body temperature rises rapidly; as the body tries to cool down by sweating, there is a risk of dehydration. That's why you shouldn't forget to keep an eye on your fluid balance both during and after a workout. At least one hour before the start of the workout, you should drink enough water to replenish your reserves.
In very intense heat, you should also take it easy and not overexert yourself. It is best to plan the workout outside of the hottest times of day (10:00-16:00).
Our most important tip? Always use enough sunscreen. The cream should have at least a sun protection factor of 30 and contain zinc and titanium oxides. These ingredients are sweat-resistant and provide ideal sun protection during workouts. Never go outside without it — even if it is cloudy (UV rays penetrate clouds and fog).
If you're ready to sweat yourself out during the hottest months, we have five tips for an effective and safe workout...
1. Circuit training in the shade
Find your favorite shady spot for a few easy exercises — stick to squats, weights, and stretches. Your goal should be for the workout to increase your heart rate without overexerting yourself.
2. Yoga at sunrise
Enjoy the gentle warmth of the early morning sun on your face as you do the yoga exercises and meditation. Become one with nature and feel the limitless freedom to improve your yoga positions — whether in the garden, in the park, or on the beach.
3. Swimming in natural waters
Swimming in a secluded lake or river is just the thing to cool off in the heat of the sun. The cool water allows you to take a break from the heat and at the same time have an effective workout.
4. Stay inside sometimes
When the sun is burning down relentlessly, it's best to work out in your gym. There, thanks to the air conditioning, you can do an intensive workout without risking your health.
5. Go running in the rain
When it is very hot, the next downpour is usually not far off. Grab your running shoes and head outside. Enjoy the cooling water on your skin — but don't forget to stay hydrated during and after your run.
Posted on fitness
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