Another day in the 90 degree range, are you kidding me?! It's a never ending cycle where we are from in Kansas. The weather is so bipolar here, currently as we type this it in the 70's. Is mother nature even aware of what she is doing? Whatever the temps are we can all agree most of the time we are dealing with much warmer weather in the summer.
Heat normally stops many of us dead in our tracks before we even walk out the door for a workout. However, it doesn't have to! You can use the heat to your advantage. It's a great way to sweat out the toxins in our bodies to help us feel amazing. This is as long as we know how to watch ourselves and we listen to our bodies.
Here are a few suggestions to think about before you do your next workout outside in the summer:
1. HYDRATION: Drinking enough water is probably the most important thing during any work out but it's even more important during a workout in the heat. When you head out on those longer walks or runs, make sure you are bringing water with you. There are several water bottles that can hook to your pants, arm or hands if you don't like carrying one. Just find something you are comfortable with. For those of you who aren't water drinkers you have options to help you stay hydrated. Try adding fruit to your water, Crystal Light packet are a great way to add flavor without adding a lot of calories or indulge in a light iced green tea. When you worked out in the heat, you need to be drinking more than your recommended 64 ounces of water a day.
2. REPLENISH NUTRIENTS: The heat really takes it out of us and without the proper nutrition, you'll easily feel run down and tired. A lot people aren't hungry after working out, but you need to make sure you eat something to start the recovery process. If you really don't want to eat something try drinking a protein drink. Part of the replenishment process comes along with replacing the electrolytes you sweat out. Last week we talked about using something like Emergen-C after a workout, it's for sure our go to, but there are other options like the Gatorades, Powerades, etc. You just have to be careful about the sugar and carbohydrates in some sports drinks. Search for something you like the flavor of so you will be more inclined to drink it.
3. EARLY MORNING/LATE EVENING WORKOUTS: Plan your workouts according to the forecasts. Mid afternoon is usually the hottest point of the day, it's fine to work out then but that's when hydration becomes even more important. If you choose the hot points in the day to work out really monitor how much you drink, before, during and after your work out. Make sure you are getting those electrolytes back in your body. Earlier morning or later evening workouts when it is cooler is ideal. A 10-15 degree cooler temp is going to feel like a miracle when compared to a run in the 90s!
3. GYM WORKOUTS: Not everyone enjoys working out in the gym. We totally get that! Tegan especially hates running on the treadmill. Although, she recently discovered she can watch full concerts on YouTube, thanks to the Y's internet getting better, and the runs aren't nearly as bad now. Whereas Andrea doesn't mind them as much since she can catch up on some shows! It's all about finding ways to distract your mind from staying in one place. We are both in agreement that long runs on the treadmills can be the pits but sometimes it is necessary. Many times we have been in the position where the only time we could fit a workout in was in the heat of the day, so the gym it was. As a forewarning though, the gym sometimes can feel like a sauna all in it's self. Most of the time it is a much cooler option. It can also be a great option for cross training days, grab a friend and hit the track or treadmill together, take a class or lift weights. If you are really looking for a way to beat the heat, but still get a full body workout in, hop into the lap pool and get a few laps in.
4. INDOOR HOUSE WORKOUTS: Not all of us have gym memberships and that's completely okay! Your home can provide endless options for you. Perhaps you have workout equipment of your own, like a treadmill, stationary bike, weights or a workout video. Jillian Michaels can really hurt you over a workout video, Andrea has experienced this herself! There are now even different apps which will tell you how to work out as well, such as Swork It. Have a set of stairs? Instant StairMaster, walk up and down those for 10-30 minutes. You will for sure feel that in the morning, not to mention if you are using a pedometer you will also be getting some steps in. Give something else a try and just remember you don't have to leave your house or even your bedroom to stay in shape! Nothing is nicer than breaking the sweat in the cool of your own home and then hopping into your own relaxing shower.
Don't let the heat be the end of you or your workout!You've got this!
The Fitster Sisters
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