Contents
20 tips from fitness trainers: how to workout in the heat, exercise
It’s +30 on the street, and you don’t seem to have the strength to train, but you don’t want to miss classes? Professional fitness trainers told Woman`s Day how to properly train in the summer heat both in the gym and on the street. After all, summer is not a reason to forget about the figure.
Evgeniya Belaya, Valley Fitness
In the heat, you should not quit training, but you should exclude high intensity loads. Choose low-intensity strength training, reduce reps and increase sets.
It is better to postpone running during the heat. You can leave your bike, but do not strive to break all records – ride at a pace that is comfortable for you and do not forget about a hat.
In general, many people think that in the summer it is worth forgetting about the hall. and train outdoors, in the fresh air. But this does not apply to the heat! At plus thirty, it is better to choose an air-conditioned gym, not a street.
And don’t forget to drink plenty of water., there will be no edema from this, this is a myth!
Tatiana Tsareva, a chain of fitness clubs “Aurora”
You can continue to train in any weather. The most important thing is to find the conditions under which you will feel comfortable.
Choose the right place to train. This should be a room with air conditioning, fans, in general, equipment that will make the temperature in the gym comfortable for training. Outdoor workout? Maybe! But avoid direct sunlight.
Change your training program. In addition to constant work on cooling the body, it will be extremely difficult for the cardiovascular system to ensure muscle performance under conditions of prolonged and intense stress. Change your working weights or reduce the number of repetitions. Or maybe summer is the right time to try workouts like yoga, Pilates, stretching, and most ideal is water aerobics.
Drink more water. Let it be room temperature water. You need to drink during training, and especially after.
Change your diet. It is possible to add some carbohydrates to the diet to support the body’s performance. But still, let it be the right carbohydrates. Have more berries and fruits in your diet. Sweet? Can! But still in small quantities! Heat is not a time to relax, especially if you have been walking towards your results for a long time.
And like-minded people are also very important. Who will it be? Personal trainer, friends, group training? Does not matter! The main thing is that it is pleasant to be in the company of these people and, of course, to train.
Victoria Boranbaeva, K2 Sport fitness club chain
It’s hard to force yourself to leave the house in the heat.not to mention training. But you should not take such long breaks in the training process, you need to adhere to a few simple rules, and then you can feel good and train without harm to your body.
In hot weather, it is worth reducing the intensity of your workouts. Try to find yourself in the mind & body direction – yoga, stretching, Pilates. In strength training, you should choose less intense methods with a sufficient amount of rest. A trainer will help you in choosing a program.
Drink more water. When you are hot, the body secretes sweat to cool down, and water comes out with it, and the body becomes dehydrated. Drink plenty of water to maintain your wellness.
Choose a workout at the fitness club. Each club is equipped with an air conditioning system that maintains a comfortable temperature regime. This will help keep you awake.
Outdoor fitness – a fairly common direction. If you love exercising outdoors, choose the morning time when the air is still fresh and the temperature is lower than during the day. Do not miss a workout, listen to your body, and he will thank you.
Irina Denisova, fitness club “Safari Park”
With the arrival of summer, a person is already exposed to high temperatures., and during exercise, the body temperature rises even more. This means that you should follow several rules that will increase the effectiveness of training in hot weather and protect the body. Drink plenty of water to stay hydrated.
Reduce the intensity of your workouts. Due to the lack of oxygen, it is recommended to reduce the time and degree of exercise. It is better to increase the number of training days, as well as the number of approaches, rather than doing all the exercises for 15-20 repetitions.
If you prefer to train outdoors in the summerthen do it early in the morning. This will start the metabolism, besides, in the morning the sun is not so active, and training in the heat puts a very heavy load on the heart.
More vitamins! Set aside pharmacy vitamins until autumn and get useful elements from seasonal products – vegetables, berries, fruits.
Alena Revyakina, a network of gyms “Relief”
If training takes place outdoors, it is advisable to choose either early morning or evening time after 19:00. Be sure to have a headgear to avoid sunstroke. Choosing clothes with closed shoulders.
Drinking is mandatory before, during and after exercise. In hot weather, a person sweats more, loses a lot of water, and this contributes to even greater overheating. It is imperative to replenish the water balance.
If the training takes place in the gym, equipped with air conditioning, it should not cause much discomfort. But you need to try not to be directly under the air conditioner so as not to catch a cold. It is also important to follow the drinking regime.
In the heat, it is difficult to force yourself to go to workout. But if you are building your body, you should always remember that every workout you miss is a step back. Prioritize: 3 hours a week each person can devote to sports.