By 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.
Exercises like boxing, running, and cycling are perfect for warm weather because they benefit from increased oxygen availability, so improve endurance capabilities.
During the summer months, there is a significant difference in temperature 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, whilst lowering the risk of damage from extreme heat.
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.
Training in hot temperatures carries the risk of heat stroke, dehydration, and sunburn. Be diligent by taking frequent breaks, staying hydrated and applying SPF.
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.
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 minerals levels.
Avoid water-absorbing heavy materials and choose clothing that allows sweat to wick away. This is more hygienic and allows your clothing to remain more lightweight when exercising. A hat or cap is also a prudent outfit addition to help avoid sun damage.