- Time your workouts effectively – Timing is key when it comes to exercise, especially during summer! One simple way to avoid the heat is to exercise during hours where temperatures are at the lowest i.e. early in the morning or late at night. It might sound simple, but staying out of the sun as much as possible when exercising is crucial to avoid sun-stroke or heat exhaustion.
- Train for heat acclimation – This is basically the process of training your body to have more blood. This basically involves a combination of both consistent training and heat exposure. As summer starts to rain upon us, try to gradually expose yourself to exercising in hot conditions. When using this method, it’s very important not to overdo it! Literally start with 10 – 20 minutes of jogging, cycling or brisk walking in the morning/afternoon heat. Try to add a few minutes every day and notice how much easier exercise becomes!
- Sweat better – You might be surprised to hear that producing more sweat is actually a cooling mechanism that is used by athletes! A lot of athletes actually sit in a steam room/sauna for 20 – 30 minutes as part of their training program. “Two to three weeks before a triathlon in hot weather, I’ll increase my heat time to 45 minutes (just make sure you stay safe, and exit the sauna if you get light-headed or extremely uncomfortable)” – Ben Greenfield. This basically ensures that your body is used to heat when exercising.
- Be sure to keep cool outside of training – This may seem quite self-explanatory but you’d be surprised how many people disregard safety when the weather is hot!... The easiest way is to drink plenty of fluids which maintains blood volume. Limit sun exposure as this more than anything significantly effects body temperature.
The upshot is, is that the body is able to adapt to hot conditions but it must be a gradual exposure to heat, plenty of water and wise use of the tips mentioned above for a hot weather advantage!
Do you want to be the one to push people to achieving their fitness goals? If so, why not become a fitness instructor or personal trainer through Swim UK? Apprenticeships are available in numerous gyms across Sussex!