If you’re going to be working out with any degree of intensity throughout the summer, there’s one important thing you have to take into account: the heat. Until you’ve acclimated to the higher temperatures brought about by the season, you might not be able to reach the heights that you’re used to when you exercise in an air-conditioned environment.
Be willing to take additional precautions that you don’t necessarily have to worry about at other times of the year. Thankfully, a new report out of Pennsylvania provides some tips that you should be able to use in order to improve your fitness levels and steer clear of some of the injuries that might otherwise be common in hot weather.
You could grow tired long before you’re used to reaching your limits, especially during your first few outdoor workouts in the heat. Rather than push yourself too far and risk a heat-related illness, sprain, or strain, it’s best to make your peace with the changing circumstances and cut the workout early if need be.
Don’t think you have to push yourself just to reach the mile marker or the speed you’re used to hitting. Those are the types of benchmarks you can hit when all other things remain equal, but when you change one part of the equation, the temperature, you need to give your body time to acclimate. Think about it this way: if you sprained your ankle, you would probably go slower or cut down on distance. Well, temperature is yet another factor that, when it changes, necessitates an adaptation in your workout.
Rather than going the same amount of time that you’re used to, slow down a few minutes early and use that time to cool your body down. Walk around, preferably in the shade, and drink water as you get your breath back. This cooldown period is certainly warranted, as letting your body transition back to its restful state becomes particularly important when the heat becomes excessive.
If the thought of slowing down a considerable amount or simply being exposed to intense levels of heat is not your idea of a good time, then think about working out at times when the sun isn’t bearing down. Rather than work out in the middle of the day when the heat is at its most intense, get up early and exercise before work, making sure you’re wearing reflective clothing so that drivers see you if it’s dark out. Or, run at night, long after you’ve been through your workday.
For more important tips, follow the link above.
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