Author: Leon Bolmeer
Inspired by a recent study which states 39% of Brits said having nicer weather would encourage them to work out, boxing trainer and director of Geezers Boxing, Leon Bolmeer, explains his top tips on how to safely exercise during the summer season.
With the benefits of heat training including improved blood circulation, enhanced overall cardiovascular health, and better stamina and flexibility, warm weather training can positively impact your health and fitness goals.
Aerobic Exercise
Exercises like boxing, running, and cycling are perfect for warm weather because they benefit from increased oxygen availability, so they improve endurance capabilities.
Train Early
During the summer, the temperature is significantly different from the early morning to 11 am/3 pm when the day is at its hottest. Training early morning or late evening will still improve your strength, stamina, and endurance while lowering the risk of damage from extreme heat.
Weather Check
Choose slightly cooler days when starting out, and always avoid intense heat, humidity, and direct sunlight. Weather and allergy apps can also alert you when pollen and dust levels are high for those with an allergenic propensity.
Safety First
Training in hot temperatures risks heat stroke, dehydration, and sunburn. Be diligent by taking frequent breaks, staying hydrated and applying SPF.
Limit Intensity
When starting out, decrease the intensity of your normal workout to compensate for difficult conditions. Reduce workout times by at least 20 minutes at first and when focusing on cardio, slow down your pace or cut down your distance until you get acclimatized to the conditions.
Electrolytes
Drinking large quantities of water in the heat can risk you flushing out essential minerals through sweating. Try electrolytes or rehydration tablets that can be added to water and consumed before, during, and after heat exercise, to maintain healthy mineral levels.
Sensible Clothing
Avoid water-absorbing heavy materials and choose clothing that allows sweat to wick away. This is more hygienic and makes your clothing more lightweight when exercising. A hat or cap is also a prudent outfit addition to help avoid sun damage.
Experts Reveal How to Exercise Safely as Temperatures Hit Over 33 Degrees
