Workouts in the summer can be a challenge. The weather is hot, there's no air conditioning or windows open, and you don't want to sweat all day. But with a little creativity, you can make your workouts work even when the conditions are tough. Hence we are here to provide you the best workout tips in summers, let’s get started.
Select the Right Workout Time
The best time to workout in summer is in the morning because it's cool outside and there's not as much humidity. You should avoid working out in the afternoon or evening because it's hot and there's more humidity. If you're doing cardio, try to do a shorter walk or jog instead of a long one because that will be more effective. Finally, if you're lifting weights, try to do lighter weights and fewer reps at first so that your muscles are not fatigued from too much effort right away.
Choose Comfortable Clothing
When it comes to working out in the summer heat, many people are tempted to wear uncomfortable clothing. This is not only unproductive but can also be very harmful to your health. When choosing clothing for summer workout, make sure that you are comfortable and allow yourself enough room to move. Here are a few tips on how to choose comfortable workout clothing:
- Choose light-colored clothes made from materials that are cool and airy. This will help you stay comfortable during intense workouts.
- Wearing loose fitting clothes will also allow your body plenty of room to move and breathe.
- Avoid wearing tight clothes that constrict your movements or make it difficult to get into and out of gear and choose lightweight clothing. Always avoid discomfort.
When you're trying to stay fit during the summer, incorporating shorter workouts into your routine is a great way to avoid overdoing it. Short workouts are especially beneficial if you're trying to avoid intense soreness and fatigue. By focusing on short, high-intensity exercises, you will not only get the cardio benefits you need, but also create micro-breaks in your muscle tissue that will help them recover faster and balance your body temperature.
Short workouts can also be tailored to match your fitness level. So if you're just starting out, stick to shorter exercises that are easier for you to do; as your strength and endurance improve, add in more challenging intervals or sets. And don't forget about cool down. Following a short workout with a few minutes of recovery yoga or stretching can help reduce the risk of injury and promote quick healing.
Embrace Light Diet
Keeping a light diet while exercising in the higher temperature is important to avoid any negative effects on your body. Healthy foods that are high in water and low in sugar are ideal for specific amount of time in extreme heat. Stick to these items when trying to stay hydrated, avoid heat stroke and fueled during your workouts. Avoid anything with excessive salt or heavy fats, which will only hinder your progress. Drink too much water, limit processed foods, and focus on whole grain carbohydrates instead of sugary snacks. This way, you'll stay energized and avoid any unnecessary weight gain or fatigue during hot warm weather workouts.
Prefer Indoors Workouts and Say No To Outdoor Exercise
When you workout outdoors in the summertime, you are taking advantage of all that nature has to offer. However, there are some drawbacks to working out outside in the heat and humidity. One of the biggest disadvantages is that you can’t work out inside during the summer if you want to avoid getting overheated or dehydrated. In fact, even if you stay hydrated by drinking plenty of water, exercising in the heat can still cause sunburn and heat exhaustion.
That’s why many people turn to indoor workouts when the weather gets too hot or humid for outdoor workouts. Indoor workouts offer a number of benefits that make them ideal for summers: they are cooler and more comfortable than outdoor workouts, they don’t require as much time or energy to complete, and they don’t expose you to warm weather conditions like lightning strikes or hurricanes.
Always Stay Hydrated
Staying hydrated during hot weather workouts is essential to ensuring that your entire body has the energy to complete your workout and avoid dehydration. Many people think that they don’t need hydration when working out in the summer, but this is not true. In fact, staying hydrated during hot weather workouts can help your body fight off heatstroke and other heat-related illnesses. Here are some tips on how to stay hydrated when you work out in the summer:
- Drink at least 16 ounces of water every hour throughout your workout. This will help prevent dehydration and keep you feeling energized and focused.
- Avoid drinking cold drinks or sugary drinks during your workout rather take water-rich foods; these will gives you enough water.
Add High Intensity Cardio to Your Plan
High Intensity Interval Training (HIIT) is a training system that calls for you to alternate periods of moderate effort with segments of high effort. Numerous studies have verified that HIIT or HIIT oriented physical activity can be as effective, or in some cases more effective, than standard low intensity cardio for longer periods. Going back and forth keeps your heart rate elevated and forces the body to burn more calories.
Start with 15 minute sessions that alternate two minutes of moderate effort and 30 seconds of max effort. Every week add three minutes until you’re doing 30 minute sessions. These sessions can happen after your weight training or if you can do it, at a different time of the day like first thing in the morning.
Working out in the summer can be a good idea to improve your fitness and overall health, but it can also be tough if you don't have enough electrolytes in your system. Electrolytes are minerals that help maintain fluid balance in the body, and when you don't have them available, they can become depleted. This can lead to muscle cramps, dizziness, vomiting and even seizures. To make sure you're staying hydrated while working out this summer, make sure to drink plenty of water and supplements like potassium or sodium citrate.
Eat Protein First
You’ve heard it before in, but this fitness tip is one of the most tried and true ones on the market. Regardless of your fitness goals, protein is a must in your nutrition plan. So when you’re setting up your nutrition plan for this weight loss journey, prioritize protein. This is paramount to maintaining that lean muscle mass no one wants to lose. That means you should have as many different sources as possible and that you eat it first when having a meal. If you eat your carbs or fats first, you might get full. So your protein needs won’t be met. Whereas eating your protein first means you’ll maintain the levels you need.
Add a Weight Loss Supplement
Obviously you should speak to your doctor about this one first. That said, if you’re healthy and can take a weight loss supplement without any adverse issues, now is the time. They have several benefits including enhancing energy, suppressing your appetite, and help place your body in a thermogenic state which is key for fat loss.
Words From Infinite Labs
These general guidelines of workout tips for summer are effective and will help you burn more calories. Be sure to alternate moderate effort with maximum effort, eat protein first, and add a weight loss supplement if you can do so without any adverse effects. Remember, your fitness journey is a long one. It takes time and effort to see results. Don’t give up too soon.
Answers You Want To Know
1. What types of exercises should I be doing to stay healthy during summer?
Summertime is a great time to get fit by exercising regularly. cardio exercises like running and biking are great for burning calories and keeping your body toned all summer long. Strength training is another key part of staying healthy during the hot weather - make sure to include compound exercises like squats, deadlifts, bench presses, etc.
Make sure you consume plenty of water and nutritious foods so that your body can fight off heatstroke. Finally, adopt a healthy lifestyle overall by avoiding smoking, eating right, getting enough sleep...and of course exercise!
2. How can I avoid overheating while exercising?
One of the best ways to avoid overheating while working out is to drink plenty of water and keep yourself well hydrated. Make sure you're taking in enough fuel, especially if you're doing intensive workouts. Wear lightweight clothing that allows your body to move freely and doesn't constrict your movements. Check the weather forecast before each workout and dress appropriately for the heat index.
3. What are some tips for staying hydrated during summer workouts?
There are a few things that you can do to stay hydrated during summer workouts.
- Before exercising, make sure to drink plenty of water. This will help to hydrate your body and prevent dehydration during exercise.
- When exercising, always drink plenty of water along with your sports drink of choice. This will help you to stay hydrated and avoid becoming thirsty during or after your workout.
- If it's hot outside, try to workout in air conditioning instead of exposing yourself to the sun. This way, you'll be able to avoid becoming dehydrated quickly.
Remember that dehydration happens quickly when it's hot and sweating constantly...so make sure you're sipping on fluids regularly.