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Healthy Living Blog

Summer Fitness Tips to Keep Your Workout Plan on Track


summer workout fitnessWorking out makes us look great and feel great, but with the higher summer temperatures, you need to keep the cool in your summer workout plan.

Here are some summer fitness tips you have to try.

Cool Yourself First

Before heading out into the heat, take a cold shower to lower your heart rate and body temperature. This will better prepare you to endure the heat. If you can’t bring yourself to withstand the cold, try cooling your neck and head with an ice pack first. Cooling that part of the body still helps.

Stay Off the Pavement

On especially hot days, avoid asphalt or concrete because it absorbs heat and reflects the sun’s rays. This can make you feel even hotter. If you live near water, work out nearby as it tends to be cooler. Start out with the wind at your back, so that when you go back toward home at the end of your workout the wind will blow against you, cooling you off.

Use Essential Oils

Dab a couple drops of peppermint or eucalyptus oil on your temples or the back of your neck. This creates a cooling sensation, which opens your nasal passages and helps you breathe easier on humid days.

Count Summer Activities

Enjoy a game of beach volleyball, or go for a stroll around the neighborhood after dinner. Even activities that aren’t considered exercise burn calories. Washing the car, mowing the lawn and even gardening all burn around 100 calories, depending on your weight.

Refuel with Fruit

With so many types of fruit in season, there are lots of delicious options. Replenish lost fluids and energy with grapes, watermelon, grapefruit and strawberries, which are all over 80 percent water. They’re a refreshing snack after exerting yourself in the heat.

Dress in Light Colors

While black is a slimming color, it isn’t ideal for working out in the heat. We all know black attracts the sun, so lighten up your workout wardrobe and opt for some fun, fluorescent or pastel colors instead. Choose lightweight, breathable pieces that keep the moisture away from your skin.

Modify Your Workouts

If you’re finding it difficult to push yourself in the heat, don’t. Shorten your workouts or split them up by taking breaks from the heat. Be sure to avoid overheating by lowering your intensity and working out in intervals. It’s okay to take breaks, too.

Stay Hydrated

Speaking of taking breaks, the higher temperatures make it extremely important to stop for water breaks throughout your workout. Staying hydrated can prevent you from common symptoms of exercising in the heat, such as dizziness, cramps and headaches. Drink 4 to 8 ounces of water every 15 to 20 minutes.

Protect Your Skin

Exercising in the sun raises your risk of sunburn, which is dangerous to your skin and can cause skin cancer. Be sure to use sunscreen when exercising outside, particularly during the peak hours of 10 a.m. to 2 p.m., and stay in the shade whenever possible. Summer is a great time of year to exercise, so don’t let the heat deter you from taking care of your health. 

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