HEADING OUTDOORS TO WORKOUT AFTER A LONG WINTER STUCK INSIDE IS A BIG RELIEF, BUT IT CAN ALSO BE DANGEROUS IF YOU DONT TAKE SOME PRECAUTIONS.
As you get ready to transition to a summer routine, keep these tips in mind to stay safe and exercise smart.
1) KNOW THE FORECAST
Familiarize yourself with the weather over several days so that you can plan your routine accordingly. Save your hardcore workouts for cooler temperatures and lower the intensity on scorching days to avoid problems with heat exhaustion or heatstroke.
2) ALWAYS HAVE WATER
Sweat is your bodys natural air conditioning. Without adequate water intake, you stop sweating and your core temperature begins to climb. This can lead to feelings of weakness and dizziness, heart palpitations, fainting and other unpleasant symptoms. Drink water before your workout and keep a bottle of it handy to drink during your routine.
3) STAY COOL
Evenings and early mornings are the best times to exercise outdoors in the summer. If that means you have to get up earlier to fit in a workout before heading to the office, do it. Working out before the heat of the day sets in or after temperatures cool off lessens the risk of developing heat-related symptomsand also prevents problems that can arise in high humidity.
4) DRESS SMART
Summer workout clothes should be loose, light in color and made of fabric that pulls moisture away from your skin. This ensures that sunlight gets reflected instead of absorbed and gives your body the ability to breathe as you move. Avoid clothing that covers up too much skin since this can prevent sweat from evaporating the way it should.
5) PROTECT YOUR SKIN
Exercising in a tank top and shorts leaves a lot of skin exposed to the sun. Choose a high SPF sunscreen that doesnt come off when you sweat and apply it before you head outdoors to exercise. Re-apply as necessary to prevent damage from harmful UV rays.
6) TAKE IT INSIDE
There are times when exercising outdoors is dangerous. When a day like that comes along, head to the local gym or an indoor track to do your workout. If you have a space with air conditioning at home, crank it up and pop in a fitness DVD instead of pounding the pavement under the sun.
7) PAY ATTENTION TO YOUR BODY
Your body knows when youre pushing too hard. Learn to recognize the signals that it sends you and slow down if you start to feel tired, weak, dizzy or off in any way. Everyone tolerates heat at different levels, and you need to respect where your threshold is in order to have a safe warm-weather workout. If you find that you overdid it one day, go slower the next time or take a rest day to recover.
As long as you play it smart and have a healthy respect for the heat, you can get in an effective workout every day during the summer.
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