The nice weather is always a draw to take the workout outdoors, no matter what type of exercise you have in mind. When it comes to working out in the heat we might want to keep to our regular workout, but it is extra important that you pace yourself in order to stay safe. There are ways to frame your workout in the heat that will make sure you still get the maximum benefits and finish strong, even if you need to tone down what you are doing on account of higher temperatures.
Use these tips to help you get through your next mid-summer workout without any risk to your health or having to give up halfway through.
Take Note of Heat and Humidity. When its hot out, your workout needs to take on a different pace and time frame, without having to give up results. Working out when its hot is going to slow you down, but if there is the added element of humidity you might need to change your workout entirely. When we run, we sweat as a way of keeping our bodies cool. Humidity changes everything and keeps our bodies from cooling down by preventing sweat evaporation. If there is high humidity and heat slow down your pace whether you are running, walking or doing any other type of physical activity.
Slow Down and Take a Break. With high heat it is important that you not try to workout at the same pace you are used to indoors or on a cool day. Slow down your pace to keep your body temperature from rising too high, too fast. Taking breaks throughout the workout gives your body the chance to regulate your temperature and heart rate so that you can finish out strong.
Change Your Pace and Routine. Changing the pace and routine of your workout is important because it lets your body keep up with your reaction to the heat. Taking a little longer to run the same distance on a hot day is okay. Its also a good idea to change the normal routine of your workout, so instead of pushing through a straight run for thirty minutes, break up the routine and run for 15 minutes and follow it up with a 5 minute jog before resuming a running pace. Any workout can be changed and give you the same results even if you are not doing the same exact workout that you are used to for the same length of time.
Ease Into Hot Weather Workouts. Once the temperatures rise, they might stay high for a prolonged period of time. Instead of avoiding your workouts, ease into hot weather workouts by sticking with it daily. It can take your body up to a week or more to get used to working out in the heat so do not be discouraged if the first time out does not go too well. If you have to cut the time in the beginning, do so, and then add on time as you go till you are comfortable.
What tips do you have for working out in the heat?